Shoulder Workouts: Standing Dumbbell Shoulder Press, Seated Dumbbell Shoulder Press

Standing Dumbbell Shoulder Press:

How to perform:

• Stand up, hold a dumbbell in each hand, keep your hands at shoulder height with palms facing forward.
• Raise the dumbbells up until your arms are fully extended and each elbow is above your head and lower them back after a short pause.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for the desired number of repetitions.

Muscles worked in this exercise:

Primary muscles worked: Deltoids (anterior, medial, and posterior shuoulder).

Secondary muscles worked: Triceps, trapezius, and upper chest.

Equipment: Dumbbells.

Seated Dumbbell Shoulder Press:

How to perform:

• Sit on a bench, hold a dumbbell in each hand, keep your hands at shoulder height with palms facing forward.
• Raise the dumbbells up until your arms are fully extended and each elbow is above your head and lower them back after a short pause.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for the desired number of repetitions.

Muscles worked in this exercise:

Primary muscles worked: Deltoids (anterior, medial, and posterior shuoulder).

Secondary muscles worked: Triceps, trapezius, and upper chest.

Equipment: Dumbbells, Bench.

Exercise benefits: This exercise strengthens your upper body and also it helps to tone and slim down your arms, back, and shoulders, increases muscle power and improve your upper body aesthetics.

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Dumbbell Tricep Exercises-Standing Dumbbell Triceps Extension

Standing Dumbbell Two-Arms Triceps Extension:

How to perform:

• Stand up with one dumbbell held by both hands behind your head. Your feet should be about shoulder width apart from each other.
• Lift the dumbbell over your head until both arms are fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Breath out when raise the dumbbells and breath in when you lower the weight.
• Repeat for the desired number of repetitions.

Muscles worked during this exercise:

Primary muscles worked: Standing dumbbell two-arms triceps extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Abs, shoulders.

Equipment: Dumbbell.

Standing Dumbbell One-Arm Triceps Extension:

How to perform:

• Stand up with one dumbbell held by one hand behind your head. Your feet should be about shoulder width apart from each other.
• Lift the dumbbell over your head until one arm fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Breath out when raise the dumbbells and breath in when you lower the weight.
• Alternate after each set.
• Repeat for the desired number of repetitions.

Muscles worked during this exercise:

Primary muscles worked: Standing dumbbell one-arm tricep extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Abs, shoulders.

Equipment: Dumbbell.

Exercise benefit: These exercises help to strengthen the triceps, increases the stability of the elbows and shoulders, and sculpts the arms.

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BICEP WORKOUTS: Dumbbell Biceps Curl, Alternate Dumbbell Biceps Curl

Dumbbell Biceps Curl:

How to perform : 

• Stand up and hold a dumbbell in each hand and stand with your feet as wide apart as your hips.
• Now raise both dumbbells until they reach your shoulders height, give a short pause, and slowly lower them back down, while performing keep your palm outward.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for desired repetitions.

Muscles worked during this exercise: Biceps brachii, Brachialis and Brachioradialis, Deltoid Muscle, Wrist Extensors, Flexors.

Instruments used: Dumbbells.


Alternate Dumbbell Biceps Curl:

How to perform:

• Stand up and hold a dumbbell in each hand and stand with your feet as wide apart as your hips.
• Slowly raise the dumbbell with one arm up to your shoulder, slowly lower the dumbbell to starting position and repeat with your other arm.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for desired repetitions.

Muscles worked during this exercise: Primarily biceps also engages anterior deltoids and trazepius muscles for stabilization.

Instruments used: Dumbbells.

Also find Chest Workouts: Incline Bench Press, Flat Bench Press, Decline Bench Press

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Chest Workouts: Incline Bench Press, Flat Bench Press, Decline Bench Press

Train your chest in 3 individual parts:

1. Upper Chest: The upper chest is best stimulated when exercises are done on a incline bench (30-45 degrees) using dumbbells or barbels.

2. Middle Chest: The middle chest is best stimulated when exercises are done on a flat bench.

3. Lower chest: The lower chest is best stimulated when exercises are done on a decline bench (30-45 degrees) using dumbbells or barbels.

Let us start building a massive chest with these workouts:

                               Incline Dumbbell Bench Press Workout

How to Perform: Incline Dumbbell Bench Press: 

• Adjust bench to an incline of 30 to 45 degrees.
• Lie down on your back on a bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do Incline Dumbbell Bench Press Work:

Main muscles worked: Upper Chest (clavicular portion of the pectoralis major).

Other Muscles Worked: Deltoids (shoulders) and triceps (back of the arms).

Equipment: Dumbbells, Bench.




                               Flat Dumbbell Bench Press Workout

How to Perform: Flat Dumbbell Bench Press: 

• Lie down on your back on a flat bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do flat dumbbell bench press work:

Main muscles worked: Chest; Pectoralis Major, Clavicular.

Other Muscles Worked: Shoulders, Triceps.

Equipment: Dumbbells, Bench.

                             
                              Decline Dumbbell Bench Press Workout

How to perform: Decline Dumbbell Bench Press: 

• Adjust bench to an decline of 30 to 45 degrees.
• Lie down on your back on a bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do Decline Dumbbell Bench Press work:

Main muscles worked: Decline bench press targets the lower part of your chest or pectoral muscles.

Other muscles worked: This exercise also works your triceps and anterior deltoid muscles.

Equipment: Dumbbells, Bench.

Also find BICEP WORKOUTS: Dumbbell Biceps Curl, Alternate Dumbbell Biceps Curl

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Dumbbell Tricep Exercises: Seated Dumbbell Tricep Extension

Seated Dumbbell Two-Arms Triceps Extension:

How to perform:

• Sit down with one dumbbell held by both hands behind your head.
• Lift the dumbbell over your head until both arms are fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Repeat for the desired number of repetitions.

Breathing technique: Inhale while lowering dumbbells and exhale while pushing them up.

Primary muscles worked: Seated Dumbbell Two-Arms Triceps Extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Forearm muscles (wrist flexors, wrist extensors).

Equipment: Dumbbell, Bench.

Seated Dumbbell One-Arm Triceps Extension:

How to perform:

• Sit down with one dumbbell held by one hand behind your head.
• Lift the dumbbell over your head until the arm fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Alternate after each set.
• Repeat for the desired number of repetitions.

Breathing technique: Inhale while lowering dumbbells and exhale while pushing them up.

Primary muscles worked: Seated Dumbbell one-arm Tricep Extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Forearm muscles (wrist flexors, wrist extensors)

Equipment: Dumbbell, Bench or Exercise Ball.

Exercise benefits: These exercises help to strengthen the triceps, increases the stability of the elbows and shoulders, and sculpts the arms.

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