work out postures

Chest Exercises
                                                                        

( a ) Bench Press Posture
                                                                                                                  
lay your body straight on the bench....
make a position shown in the posture (your hand should be in horizontal position straight to the shoulder)                                                                                                            

and then push the dumbbell upward slowly ...

and then come back to the original position slowly...........


(b) Bench Press Posture

          

this is the same muscle exercise shown above but instead of doing
it with the dumbbell we r using the straight rod.

we have to do it in the same manner...........
push the rod upward slowly and then come back to the original position .

(c) Dumbbell Bench Press posture


this is also the same exercise posture as of (a)











(d) Incline Bench Press Posture        
              
set your body in the incline position using incline bench and then
make your hands straight to the shoulder in the horizontal position
where your body feels more balanced .... then move the dumbbell straight upwards and then back on the original position slowly.......

(d) Decline Bench Press Posture    

lay your body straight in the decline position and then do the exercise in the same way as in incline

make your hands straight to the shoulder                              

(e) pecdec Posture  

set your body in the shown posture.... and then touch your hand grip with
each other in the horizontal position w.r.t shoulders....                  




Shoulder exercises

(a) Front Shoulder


put your body straight on the bench and then lift the rod upward as shown in the posture...

Note: if you are lifting the heavy weight then you are supposed to tight the belt on your waist.....

(b) Shoulder Press    
      do this exercise in the same way as above but instead of using the rod
      use the dumbbell and so it in standing position use the belt....                                                                                                                                                                      

(c) Reverse Shoulder

this can be done in the same posture as that of front shoulder but in this we have to lift the rod in the reverse neck position as shown in the posture....

(d) Barbell Upright  

hold the rod tight with the spacing between the two hands is approximately 3-4 inches

then lift the rod upward as shown in the posture and then touch it with the chin and then lift the rod down
slowly....

(e) Cable Upright

hold the handle of the cable connected to the squat machine tight and then pull the cable in the same manner as shown in the posture...

and then lift it down slowly...

(f) Barbell Shrug

first and most important tight your waist with the exercise belt..[:)]
and then hold the rod tightly and then slowly and safely pull your shoulder upward without moving your hands from there position....
leave the rod slowly down....

Back Exercises

(a) Chin Ups Wide    

hold the lifting rod tight in the wide position as shown in the posture and then lift your body upwards with the hands and then move to original position slowly.....

(b) Close Chin Ups

do this in the same manner as above but instead of holding it wide, hold it close.

(c) Pulley Lats Down Front

sit on the bench with the back in straight position as shown in the posture and then
pull the pulley down using the power of your hands and back too....

leave the pulley up slowly....

(d) Seated Row/Ground Pulley

sit on the bench, hold the cable handle and then use the feet for support as shown in the posture and then pull the cable in the horizontal position straight towards our chest...

after letting it near to the chest then leave it slowly back...

(e) Pull Over Dumbbell

this is a very good exercise of the lats muscle our all over muscle gets fully
stretched.

we have to sit on the bench in the shown posture but the thing is that our shoulder touch the end of the bench which we are using as shown in the posture..

then stretch your neck down and take the arms down slowly as shown in the posture..

always remember to do the negative stretching slowly...

Biceps exercises

(a) Barbell Curl

use the belt if you are doing a heavy weight set...

then hold the road straight making ur hands straight in the line of the shoulder.... then pull the road up... and do its negative moment slowly..

(b) Reverse Barbell Curl

hold the rod from upper side and then touch your elbow with your side of stomach and then move the road upwards...

do the negative movement slowly...

(c) Hammer Curl

hold the dumbbell and then move it up in the position shown in the posture


you can also do it while sitting on the bench but your back should be straight...

(d) Preacher Curl

sit on the bench , hold the road tight making your wrist straight to your
forearm and the touching your elbow with the bench move the road upwards concentrating your biceps muscle..

do the negative moment slowly

(e) Seated Biceps

sit on the bench as shown in the posture and then hold the dumbbell and move it up concentrating your biceps

note: you can do it in the both ways by moving one hand up at the time and resting the other one..
or by moving both the hands up at the same time.

(f) Incline Dumbbell    

do this as shown in the posture...

(g) Concentration Biceps

sit on the bench touch your working hand elbow on to the
thigh and then push the dumbbell upward slowly as shown in the figure..

do it for both the hands..

make your thigh[ on which you are putting some weight of your hand ]some what on the height then that of the resting one by putting any thing down which is solid and can easily bear your weight

Triceps  Exercises

(a) Triceps Extension

hold the triceps rod as shown in the posture...
and then move the rod down..
your wrist should be straight to your forearm always....


do the negative movement slowly...

(b) Overhead Extension

hold the rod at the back of your neck, sit on the bench and then move the road upward concentrating on your triceps muscle..

(c) Triceps Dips

hold the bench with your hands making your both the hands at a distance of 3 inches apart and then put your legs on to the other bench and then do the exercise shown in the posture...