WORK­OUT 2 : Chest, back, shoul­ders and arms

Women's Health (South Africa) - - BEST BODY -

CHEST PRESS

Do: 4 sets of 12 reps Lie on your back on the bench, hold­ing a dumb­bell in each hand on ei­ther side of your chest (A), then press both weights straight up un­til your arms are fully ex­tended (B). Pause at the top of the move­ment, then bend your arms to re­turn to start.

DUMB­BELL PUSH-UP

Do: 4 sets un­til fa­tigue Place a pair of dumb­bells on the floor and set your­self up in push-up po­si­tion, hold­ing the han­dles with each hand (A). Lower your body to the floor, en­sur­ing your el­bows are an­gled back­wards and your chest is close to the floor (B). Pause, then push your­self back up.

PUSH-UP ON BENCH

Do: 3 sets un­til fa­tigue Place your hands shoul­der-width apart on the bench, then step your feet back so that you’re in a straight line from feet to shoul­ders (A). As you in­hale, bend your el­bows, low­er­ing un­til your chest touches the bench (B). Pause, then ex­hale and push your­self back up to start.

LAT­ERAL RAISE

Do: 5 sets of 15 reps Stand with feet shoul­der-width apart with a dumb­bell in each hand, palms fac­ing each other, arms by your sides with el­bows slightly bent (A). Raise your arms un­til they’re par­al­lel to the floor (B). Re­turn slowly to start.

SU­PER­SET: TRICEPS PUSH DOWN INTO BI­CEPS CURL

Do: 4 sets of 12 reps per ex­er­cise Grab the bar at a ca­ble sta­tion in an over­hand grip, hands shoul­der­width apart. With your up­per arms tucked in and el­bows bent, push the bar down, straight­en­ing your arms (A). Af­ter 12 reps, flip to un­der­hand and curl the bar from hip to shoul­der height. Keep el­bows tucked (B).

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.