Exercise Library - Upper Body Resistance

Chest Press - Seated Machine

     

Instructions:
  • Adjust the seat position so that your knees are in a 90° position.
  • Your toes are positioned at the top of the plate with your feet shoulder width apart and knees directly behind your toes.
  • Push the plate away from your body so that your legs are almost fully extended and control the plate back towards your body.
  • Breathe out as you push the plate away and straighten your legs and breathe in as you return back to the starting position.



Chest Press - Incline (Smith) Machine

     

Instructions:
  • Move the bench so that the bar is positioned in line with your chest.
  • The machines safety stoppers are positioned to stop the bar from coming too close to your body.
  • Position your hands slightly wider than your shoulders and grip onto the bar.
  • Push the bar forward until your arms are almost fully extended and then slowly control the bar back towards your chest.
  • Breathe out as you push the bar away from your body and breathe in as you control the bar back to the starting position.


Chest Press - Dumbbell

     

Instructions:
  • Lie on a flat bench with your feet on the floor..
  • Hold a dumbbell in each hand and position your arms so that your hands are above your elbows and in line with your chest.
  • Push the weights up and together as you straighten your arms and control the weight back down to the starting position.
  • Breathe out as you push the weights up and breathe in as you return back to the starting position.


Chest Press - Push-Ups


Can be standard or modified (knees).

Standard

       

Modified

       

Instructions:
  • Lie on the floor on your hands and knees supporting your body weight.
  • Lower your nose towards the floor by bending your elbows and keep your back in a straight line with your bottom down.
  • Just before your nose touches the floor straighten your arms and push yourself back up to the starting position.
  • To increase the difficulty of this exercise push up onto your toes so that your knees are not resting on the floor.


Chest Fly's

       

Instructions:
  • Adjust the seat height and the handles of the machine into a comfortable starting position.
  • Sit on the machine with your back on the seat and hold the handles with your forearms resting on the pads.
  • Move your arms together in front of your face slowly and control back to the starting position.
  • Breathe out as you push your arms together and breathe in as you return to the starting position.


Seated Row - Machine

       

Instructions:
  • Adjust the seat height so that the chest pad is positioned in the middle of your chest.
  • Adjust the chest pad into a position where your arms are fully extended.
  • Pull the handles towards your body keeping your elbows close to your body and chest firmly on the chest pad and then slowly control the handles back to the starting position.
  • Breathe out as you pull the handles towards your body and breathe in as you control the handles back to the starting position.


Seated Row - Cable Seat

       

Instructions:
  • Sit facing the machine with your feet resting on the foot rest.
  • Lean forward slightly to grab the handles and pull back so you are starting from an upright seated position.
  • Pull the handles towards your body keeping your elbows close to your body and slowly control the handles back to the starting position keeping your back straight.
  • Breathe out as you pull the handles towards your body and breathe in as you control back to the starting position.


Seated Row - Single Arm Dumbbell

       

Instructions:
  • Hold a dumbbell in one hand and place your opposite hand and leg on a flat bench.
  • Make sure that you keep your back straight while in this position.
  • Hold the weight so that your arm is straight and pointing towards the floor.
  • Lift the weight up towards your chest and control back down keeping your elbow close to your body.
  • Breathe out as you lift the weight up and breathe in as you lower the weight back to the starting position.


Lat Pulldown

       

Instructions:
  • Sit down on the machine and adjust the knee pad so that it is resting on your thighs.
  • Stand up and hold onto the bar with your palms facing forward with a wide grip.
  • Position your thighs under the pad and pull the bar down until it is in line with your chin and then control the bar back to the starting position.
  • Sit up straight with your head facing forward during the lift.
  • Breathe out as you pull the bar down and breathe in as you control the bar back to the starting position.


Shoulder Press - Machine

       

Instructions:
  • Hold onto the handles of the machine with your palms facing away from your body.
  • Push the bar up until your arms are almost fully extended and then control the handles back to the starting position.
  • Keep your back firmly on the seat with your head looking forward during the lift.
  • Breathe out as you push the handles up and breathe in as you slowly control the handles back to the starting position.


Shoulder Press - Dumbbell


Can be performed seated or standing.

       

Instructions:
  • This exercise can be completed sitting or standing.
  • Hold the dumbbells in each hand at shoulder height with your arms bent at the elbow and out to each side.
  • Push the weight upwards by straightening the arms and slowly control the weight back down.
  • Breathe out as you lift the weight up and breathe in as you lower the weight back to the starting position.


Shoulder Press - Gym Stick


Can be performed seated or standing.

       

Instructions:
  • This exercise can be performed seated to make it easier.
  • Place the loops of the gymstick around your feet and stand with your feet shoulder width apart.
  • Hold the bar below your chin with your palms facing forward and shoulder width apart.
  • Push the bar up above your head until your arms are almost straight and control the bar back to the starting position keeping your back straight.


Upright Rows - Gym Stick


Can be performed seated or standing. Can use a barbell if extra resistance required.

       

Instructions:
  • This exercise can be performed seated to make it easier.
  • Place the loops of the gymstick around your feet and stand with your feet shoulder width apart.
  • Hold the bar below your chin with your palms facing forward and shoulder width apart.
  • Push the bar up above your head until your arms are almost straight and control the bar back to the starting position keeping your back straight.


Bicep Curls - Cable Machine


Can use Bar, Rope or Handles

       

Instructions:
  • This exercise can be completed with either a bar, rope or handles attached to the machine.
  • Hold the bar or handles with your palms facing forward.
  • Bend at your elbow and lift your palms up towards your shoulders keeping your elbows close to your body and control back to the starting position.
  • Keep your back straight and don’t lean back when you lift your hands up.
  • Breathe out as you lift the bar or handles up and breathe in as you control back to the starting position.


Bicep Curls - Dumbbell


Can be performed seated or standing.

       

Instructions:
  • This exercise can be completed sitting or standing.
  • Hold the dumbbells with your palms facing forward.
  • Bend at your elbow and lift your palms towards your shoulders and slowly control the weight back down keeping your elbows close to your body.
  • Keep your back straight and try not to lean back during the exercise.
  • Breathe out as you lift the weights up and breathe in as you control the weight back to the starting position.


Bicep Curls - Gym Stick


Can be performed seated or standing.

       

Instructions:
  • This exercise can be performed seated to make it easier.
  • Place the loops of the gymstick around your feet and stand with your feet shoulder width apart.
  • Hold the bar just beside your thighs with your palms facing forward.
  • Bend your elbows and raise the bar towards your shoulders, keeping your elbows beside your body and then straighten your arms back down to the starting position.
  • To increase the difficulty of this exercise rotate the gym stick to shorten the bands - this will make it more difficult to lift up.


Tricep Extension - Cable Machine


Can use bar, rope or handles.

       

Instructions:
  • This exercise can be completed with either a bar, rope or handles attached to the machine.
  • Hold onto the bar with your palms facing down.
  • Pull the bar down until your arms are straight and control back to the starting position keeping your elbows close to the side of your body.
  • Breathe out as you pull the bar down and breathe in as you control back to the starting position.



Tricep Extension - Dumbbell


Can use bar, rope or handles.

       

Instructions:
  • Hold a dumbbell in one hand and place your opposite hand and leg on a flat bench.
  • Make sure that you keep your back straight while in this position.
  • Hold the weight so that your arm is bent with your elbow beside your body and forearm pointing towards the floor.
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