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Weight lifting program for the Upper Body
Quick jump> Biceps
Triceps Forearms
Chest Shoulders
Biceps
Ah! The pride and joy of manhood. When a
person is asked to flex his muscles, their calves are usually not where
they turn. But it is not just men who desire beautifully sculpted biceps
brachii.
So often, women complain about the size
of their arms being too big and too flabby. The most common comment is
"they shake like jelly."
So let us examine this most talked about muscle which flexes the
shoulder joint and forearm and which is judged by many to be the gauge
which measures a man's strength and a woman's firmness.
A.
PREACHER CURLS
Also referred by some as "curls for the girls," women love a
man with strong arms and would love to have firm ones of their own.
TECHNIQUE
Seated in a preacher position on a preacher bench, grasp the preacher
bar with an underhand grip, starting position with the bar grasped
firmly in your hand and arms fully straightened.
Using the strength drawn from your biceps, bring the bar until it
reaches a little bit shy of your shin. Bring the bar down slowly
focusing on the movement and straightness of the arms back down to the
starting point.
TIPS
To really emphasize the development of the lower portion of the bicep,
you can variate and bring the bar midway from the base of the preacher
bench to bottom of your chin. This will definitely isolate the biceps
and add peak to the lower bicep bronchii and separation from the upper
bronchii radialis (forearm).
B.
STANDING DUMBBELL CURLS
Very much an isolation movement exercise. The biceps will induce the
brunt of the impact. Less pressure is put on the forearms.
TECHNIQUE
Grasp two dumbbells and press the sides of your upper arms against your
upper body. Stand straight as possible with legs shoulder length apart.
The movement is to bring the dumbbells to your upper torso and to remain
with a stiff stance and lower them back down until your arms become
straight. Bring them back up keeping arms stiff and to the side of the
body.
TIPS
To make this more of an isolation exercise you may kneel on the floor
with upper body remaining erect and use the same technique as with the
standing curls. Also, you may sit on a bench and this allows for more
isolation than standing.
C.
LYING DUMBBELL CURLS
This exercise is terrific for adding bulk to your biceps. Concentration
and pain level will be high.
TECHNIQUE
Lying on a flat bench with knees bent on bench, grasp the dumbbells and
fully extend your arms and biceps where dumbbell is parallel to hips
falling slightly below bench
Curl the dumbbells toward upper deltoid region. Release slowly to
starting position.
TIPS
When biceps are fully contracted, hold this position.
D.
STANDING CABLE CURLS
An exercise which works the biceps well as placing stress on the
deltoids and brachialis muscles.
TECHNIQUE
Using a straight bar handle attached to a cable pulley, take a stance a
shoulder width apart. The grip to use with this handle is underhand.
Stand erect with your arms by your side. Pull the bar attached to the
cable to the upper portion of your torso. Lower the bar in a slow
fashion keeping your arms and elbows close to the sides of your body.
TIPS
Make sure your stance is erect and pull the bar stressing the biceps
muscles rather than using the whole body for momentum.
E.
CONCENTRATION CURLS (DUMBBELL)
I firmly believe the most excellent exercise for adding mass and
definition to your biceps.
TECHNIQUE
Sitting on a bench keeping torso straight, place arms resting downward.
Biceps along with entire upper arm should feel the brunt of this
workout. Grasp a dumbbell in either arm and rest arm on either leg. Pull
dumbbell up to full contraction again keeping every other part of your
body motionless. At peak point when dumbbell is at the pinnacle release
and slowly lower arm down to full extension. After one set is done with
the dumbbell alternate arms.
TIPS
This exercise should be done in perfect form. Any cheating will negate
the effect of this exercise on building the biceps and forearm flexor
muscles.
F.
STANDING DUMBBELL CURLS
The most well known of all bicep exercises, this easy movement stresses
the biceps primarily with emphasis also on forearm flexor muscles.
TECHNIQUE
Grasp either a straight barbell or curved curling bar and take a stance
of putting feet at shoulder width apart. Reach down and grasp the bar
with an underhand grip. Avoid cheating by keeping your body erect and
not moving back and forth. Bring bar to below chin with appropriate
weight needed. Slowly bring bar back down to where it presses against
your upper thighs.
TIPS
When bar is brought to underneath chin hold and then slowly release bar
following the path which keeps your arms close to your body.
Triceps
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A lot of people from beginners to intermediate in the fitness world have
a certain belief that the only part of the arm they should focus on is
their biceps.
This misconception of a strong arm being defined as only needing the
appearance of a big bicep to look great has lingered for years.
This three headed muscle group has somehow been lost in training the
arms.
This does not mean that you should overtrain them or focus on them more
than other parts of the arm because they are worked out most every time
a pectoral exercise is done, such as presses or inclines and declines.
A.
TRICEP EXTENSIONS (PULLEY)
TECHNIQUE
This exercise is great for an all around good triceps workout. Medial
heads and the other outermost part of the triceps are worked intensely.
Attach a special pulley bar onto the end of a cable. Take an overhead
grip and grasp the bar firmly setting your feet about shoulder length
apart.
The main stressing point with this exercise is to grasp the bar close to
your torso with arms extended and pull down keeping your elbows inward.
Concentrate on moving only your forearms focusing on the contraction of
the triceps. As the bar is fully extended release slowly keeping elbow
straight and arms to the side of torso.
TIPS
Bring up to a position where the bar is just above your breastbone
muscles.
B.
DUMBBELL EXTENSIONS USING ONE DUMBBELL
TECHNIQUE
With this exercise the inner and medial heads of the muscle group are
intensely stressed.
Place your hands under a dumbbell so that the palms of your hands are
resting against the backside of the dumbbell.
Place the dumbbell behind your head and begin to raise it so both of
your arms are fully extended. Finishing position is when the dumbbell is
positioned above the head.
TIPS
Keep arms straight and elbows in. Use nice, slow, controlled movements.
C.
TRICEPS EXTENSIONS USING TWO DUMBBELLS
TECHNIQUE
The triceps group as a whole is stressed.
Grasping two dumbbells, straddle a bench. Extend arms straight up to
full extension.
Keeping biceps and upper arms fairly still lower the dumbbells toward
your trapezius muscles (upper back).
TIPS
Inversion of dumbbells at peak point will allow full stress on all
triceps heads.
D.
STANDING BARBELL EXTENSIONS
TECHNIQUE
Medial and inner heads are stressed with this movement.
Grip a barbell somewhat toward middle and be sure to keep your legs
about a shoulder width apart.
E.
INNER GRIP BENCH PRESSES
TECHNIQUE
Stress is placed on the medial and anterior deltoids along with the
triceps.
Grasping a barbell from its support back lying face up in a bench with
feet placed flat on the floor, grip the barbell with hands about 6 - 8
inches apart. Lift the barbell from the starting position to the upper
part of your chest.
TIPS
Do not bounce the bar or fully straighten arms when reaching the
pinnacle of this movement.
F.
PULLOVER AND PRESSES
TECHNIQUE
Forearms
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You either have them or you don't. Is this true? Some people are
naturally developed in this area and some just aren't. Some may skirt
around this muscle group and it may not even show. On the other hand
others may need to push themselves very hard to develop this sometimes
overlooked part of the anatomy.
A.
CABLE REVERSE CURLS
TECHNIQUE
Stress is mainly positioned on the upper forearm muscles leading to the
biceps.
Attach a bar to the end of a cable which is connected to a pulley
running from a low level near the floor.
Grip the hand with feet a shoulder width apart standing erect. Pull the
bar upward positioning your arms to the sides of your torso. Make sure
to keep your arms motionless while slowly letting the bar down to its
starting position.
TIPS
Keep wrists straight!
B.
REVERSE BARBELL CURLS
TECHNIQUE
The structure of this movement places intense stress on brachialis
muscles and biceps.
Grasp a barbell, taking a shoulder width stance. Use an overgrip to pull
the barbell across your upper thighs. Stand erect and without allowing
your body to ???? Curl the barbell upward to a point close to your chin.
Feel the contraction of the forearm flexors along with the overarm
muscles and slowly lower the weight back down to the starting position.
TIPS
Experiment with different grip widths with the barbell.
C.
BARBELL WRIST CURLS/REVERSE WRIST CURLS
TECHNIQUE
This exercise places direct stress on the forearm flexor muscles and
forearm extensor muscles.
When performed with the palm of your hands facing downward reverse wrist
curls place isolated stress on the forearm extensor muscles.
When the motion is performed with the palm of your hands facing upward,
the forearm flexor muscles are stressed.
First let's take the barbell wrist curls and the technique for this
exercise.
Grip a barbell seated on a flat bench having feet again a shoulder width
apart with arm placed just below your ???? Allowing for your hands to
hang over the edge, ???? hands ???? in a fistlike fashion grasping the
barbell rotate wrists allowing the weight of the bar to pull your fists
downward to get a full stretch for the muscle group. Repeat the curl
over and over using the overhead grip bringing the forearm flexor muscle
to feel the pain.
Simply invert grip to do reverse curls and feel the forearm extensor
muscles take a serious burn.
TIPS
Let them burn!
You may also do this exercise seated on a preacher bench. But I assure
you praying won't stop the burning.
D.
STANDING BARBELL WRIST CURLS
TECHNIQUE
This movement provides for the ultimate isolation of the forearm
flexors.
Lay a barbell on a flat bench behind you. Taking again a shoulder width
grip grasp the bar from behind standing completely erect. Arms hanging
straight down allowing from the place of initial contact with the bar to
be across the back of your upper thighs.
Curl the barbell to the rear and bring it upward holding push
contraction of the movement with the palms of your hands all the way up.
Slowly lower the barbell to its original starting point; not laying on
the bench but still grasped in your hands with your palms parallel to
your body. Continue this rotation and movement and again feel the burn!
TIPS
Dumbbell can also be substituted for the barbell using the same training
technique. Notice the pump you receive in your forearms; they feel so
tight!
Chest
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What part of the body has such distinct qualities? Why do primates beat
on their chest? Another sign of showing off manhood? Who do men oogle at
the sight of a woman with a well developed chest and vice versa? The
chest is a body part which numerous different exercises may be done in
order to develop it. Thus, let us make the chest connection.
A.
THE BENCH PRESS
TECHNIQUE
If you haven't heard of this exercise, what cave have you been living
in? Regarded by many as the best of all chest exercises because it
targets so many muscle groups: chest, shoulder, and those always busy
triceps.
Place a barbell on the uprights of a pressing bench and add the
necessary weight needed for your routine. Lie flat on your back placing
your feet solidly on the ground on each side of the bench.
Take an overgrip of the barbell with hands about five inches wider than
your shoulders on each side. Arms should be in a straight position when
grasping the barbell. Slowly lower the barbell to your mid pectorals or
breastbone area and then lift the weight upward making sure not to lock
your arms out when doing the repetitions.
TIPS
Watch breathing and do not bounce weight!
B.
NARROW GRIP BENCH PRESS
TECHNIQUE
This exercise places emphasis on the tricep muscles and also the inner
pectorals.
The movement of this exercise is basically the same as a regular bench
press but your elbows will protrude outwardly when the barbell is
handled in this fashion.
TIPS
Watch breathing and do not bounce weight!
C.
BARBELL INCLINE PRESS
TECHNIQUE
When this motion is performed on this exercise emphasis is targeted on
the upper pecs, triceps and anterior deltoids. Just another great chest
exercise.
Laying on an incline bench, take an overhead grip on the bar just as the
regular bench press is performed with both hands raised about 6 inches
wider than your shoulders.
Straighten arms to pull bar and keep elbows back while slowly bringing
the barbell downward until it towers the upper part of your pectorals.
Repeat movement watching not to bring arms to a locked position.
TIPS
Again the barbell is not a ball, do not bounce it!
D.
DUMBBELL BENCH PRESS
TECHNIQUE
A simple free weight exercise which targets the so-called
chest-connection (all different muscle complexities of the group) with
the same gust as the bench press with maybe even just a little bit more
gusto.
Take two dumbbells and sit at the end of a flat bench, resting the
weight on your knees temporarily until you grip them and proceed to do
the repetition. Grasp the weights from this position and lay on your
back with the dumbbells firmly gripped in your hands and parallel to
your shoulders. The dumbbells should be slightly bent inward with this
hold and be ready for takeoff. When lifting the weights, straighten the
dumbbells until they become completely parallel and tightly grasp
hovering over your deltoids and clavicle (shoulder blade) region. Bring
down the dumbbells keeping them outward back to the starting point where
the weight should be placed parallel again to your shoulders and
touching the sides of your outer pectorals. Repeat motion.
TIPS
Lower weight as far down as possible without losing form but completely
stretching the "chest-connection."
E.
DUMBBELL DECLINE PRESS
TECHNIQUE
As the incline dumbbell press places intensity on the upper pectorals,
the decline press naturally works the lower pectorals. Grasp two
dumbbells in the same manner as you did in doing the incline press
except now you will be lying on a decline bench. Head should be resting
on top of the bench. Bring the dumbbells upward where they should be
held temporarily firmly handled above the mid to lower section of the
pectorals. Keeping elbows out to the side of the physique, lower the
weights keeping them along the sides of your torso. Press the dumbbells
up again in similar fashion as before and repeat movement.
TIPS
Lower weight as far down as possible to get the full stretch as with
incline dumbbell presses.
F.
PULLOVER AND PRESS
TECHNIQUE
Not just a chest exercise, this movement is great for isolating the
tricep muscles and also lending a hand building better delts and lats.
Take a straight bar (short) or curling bar and lay on a flat bench. Be
sure to take a narrow grip on the bar with hands about five inches apart
on the middle of the bar. Let it rest upon your upper chest. Feet should
be flat on the ground. Keep arms (primarily elbows) close while keeping
them about at an angle a little over 70 degrees. Lower the bar in a
semicircular arch below your head and downward to a position where the
bar is resting slightly above the floor. Pull the bar back to its
starting position where both arms are straight and bar is hovering
straight overhead. Repeat movement.
TIPS
Keep elbows in while going through the motion!
G.
FLAT BENCH FLYES
TECHNIQUE
Major tension is stressed on the "chest-connection." Great
exercise for the whole muscle group with the inner pectorals receiving
quality workout time. Take two dumbbells and sit at the end of a flat
bench with feet again about a shoulder width apart. Start by resting
weights on the knees so the movement starts off smoothly. Lying back on
the bench, bring the weights to a place where they are resting directly
above the shoulder joints. Palms should face in toward each other during
the movement. Move the dumbbells outward and downward so they are in a
position where they are as far below the chest as possible. Bring the
dumbbells inward not allowing elbows to come forward. Repeat movement.
TIPS
Bringing the dumbbells in that low position such as described above is
important in getting a good all around stretch placing emphasis on all
portions of the pectorals.
H.
INCLINE DUMBBELL FLYES
TECHNIQUE
Here we go again with the "chest-connection." This exercise is
absolutely stupendous for stressing upper pectorals along with the
pectoral-deltoid so-called tie-ins. Triceps again are not forgotten
here. Take two dumbbells and lay on an incline bench and following the
same instructions as with doing the regular flyes making sure to keep
elbows back as far as possible, bring weights together directly over
chest and hold them releasing them back to the starting position.
TIPS
Avoid jerky motions and try to get the repetitions smoothly repeated.
I.
CABLE CROSSOVERS
TECHNIQUE
The true "chest-connection" a feast for the inner pecs. This
exercise ranks among the best if not the best for defining the inner
chest and creating striking striations. Start this exercise by attaching
cable handles to two overhead pulleys. Be sure each side of the pulley
rack has on the same amount of weight. Grasp the two handles and stay
about mid distance between the pulleys. Take that famous shoulder width
stance and bend forward at the waist extending arms upward toward the
pulleys. Palm of hands should be facing floor when doing exercise. Cross
cables over in this position and hold at this point.
TIPS
Make sure arms are bent and back is slightly lifted forward.
Shoulders
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Most of the time on a person there is a part of him or her physically
which stands out. Penmanship of a person always separates their writing
from others just as a special hair style, walk, or way of speaking
separates us from the crowd. When I speak of signature shoulders, I
speak of a defining physical characteristic. Blessed with broad
shoulders in a V-like structure, I consider myself very fortunate. Just
having those characteristics I was defined by everyone as having an
"athletic build." So having horrible handwriting and
developing a reputation for producing material which only the brave dare
to try to read, this eventually led to me just scribbling my name so no
one could make out who wrote so atrociously. Well having said all that I
decided to title this section signature shoulders in retribution to the
fact that teachers always told me to define my letters better but for
some reason defining my shoulders seemed more appealing to me,
signifying my rebellious attitude. Never mind, I just made that whole
story up. Oh, come on, it wasn't that bad, was it?
A.
STANDING BARBELL PRESSES
TECHNIQUE
Just like the bench press was to the chest, this exercise is to the
shoulders. It is a simple exercise which works extremely well in
developing the deltoids. Start the movement by taking an overhand grip
on a barbell feet once again a shoulder width apart. Bend down and clear
the barbell to your shoulders. Elbows should lay below the bar and
remain there throughout the repetition. Stand very erect. Use upper body
strength drawn from your deltoids and arms to push the bar straight
above your head held in position above your shoulder joints. Repeat
motion.
TIPS
Wear a belt when doing this exercise. If you find yourself cheating,
then doing this exercise seated will isolate the deltoids even more.
B.
DUMBBELL PRESSES
TECHNIQUE
This particular press, done for shoulders, places extreme stress on
anterior-medial deltoids not forgetting upper-back and they always work
triceps. Take two dumbbells sitting with feet a shoulder width apart and
bring them to above your shoulders. Push the weights up then invert them
near the top of the movement. Dumbbells and forearms are perpendicular
to upper arms which are now positioned parallel to shoulders.
TIPS
Focus on movement and form: very important!
C.
CABLE UPRIGHT ROWS
TECHNIQUE
A well rounded exercise, this movement works the interior-medial deltoid
and also biceps, triceps, and forearm flexors. Attach a bar handle to
the end of a cable pulley coming from the floor. Stand erect and back
from the pulley approximately one foot. Keep upper torso motionless
while pulling the handle directly upward until you reach your chin.
Release the bar slowly down the same path making sure to rotate
shoulders outward. Repeat motion.
TIPS
Don't rush-control the bar and it's path!
D.
DUMBBELL SIDE LATERALS
TECHNIQUE
A very isolated exercise which places stress on the medial heads of the
deltoids. Take two light dumbbells standing once more a shoulder length
apart. Make sure to stand erect grasping dumbbells to side of torso.
Raise dumbbells to sides and up until they reach shoulder level. Hold
this position then repeat movement.
TIPS
Try doing this in a seated position and feel the difference.
E.
FRONT DUMBBELL RAISES
TECHNIQUE
Anterior deltoids are the main target here. Grasp two dumbbells sitting
feet a shoulder width apart and stand erect. Allow the dumbbells to rest
below your waist hugging your thighs. Raise either the left dumbbell or
the right dumbbell up and bring it straight forward until it reaches
shoulder level. As one arm is lowered, the second should begin to be
raised.
TIPS
Concentrate on controlled movements, such as this one, to get the most
of this exercise.
F.
BARBELL UPRIGHT ROWS
TECHNIQUE
An excellent exercise for developing upper back muscles in the trapezius
area. Anterior and medial heads are also stressed. Stress is also put on
forearm flexor, biceps, and brachialis muscles. Grasp a barbell with a
narrow overhand grip leaving about five inches between hands. Set feet
about a foot and a half apart and stand erect with arms directly to
sides with barbell resting on upper thighs. Only move arms slowly
pulling the barbell up until the back of your hands touch the underside
of your chin. At the pinnacle of this movement, shoulders should be
rotated to the rear and shoulder blades should be pressed together at
holding point. Lower bar in same arch to the starting point.
TIPS
Form must be focused on because it can be easily lost!
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