I add these 10 bench exercises for arms and core to my Tuesday and Friday routine. I like to use dumbbells for these. Start with very light weight just to get your muscles used to the motion. Then over time add a bit more weight. Be sure to learn proper technique and never have more weight than you can handle to avoid injury. Before doing any new exercise routine, consult with your physician and fitness trainer.
- Bench press - traditional
- Single arm punches
- Straight arm fly
- Bent arm fly
- Angel wings
- Military press laying down
- Dumbbell front raise
- Dumbbell pullover
- Dumbbell side outs
- Dumbbell goal posts
- Sit ups
- Bicycle crunch
- Penguin taps
- Pelvic lift
- V ups
- Roll ups or knee to elbow crunch
- Almost dead bug or oblique crunch
- Knee hugs or scissor crunch
- Pelvic swing
- Body ups
https://www.womenshealthmag.com/fitness/a20698883/the-single-arm-bench-press/
https://www.womenshealthmag.com/health/a20700601/dumbbell-fly/
https://www.skimble.com/exercises/32581-incline-dumbbell-squeeze-press-how-to-do-exercise
https://bodybuilding-wizard.com/lying-dumbbell-triceps-extension/
https://www.openfit.com/dumbbell-pullover-exercise
https://www.popworkouts.com/v-ups-exercise/
https://www.spotebi.com/exercise-guide/straight-leg-raise/
https://www.popsugar.com/fitness/photo-gallery/45332199/image/45475858/Penguin-Taps
https://www.popsugar.com/fitness/photo-gallery/33924693/image/33926380/Bicycle-Crunch
https://www.popsugar.com/fitness/photo-gallery/34376556/image/34377573/Core-Full-Sit-Ups
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