Build strength and boost confidence as you sport t-shirts, tank tops and other fashions this spring by incorporating these six upper-body exercises into your workout routine.
Dumbbell Clean and Press
Hold dumbbells at your sides with the palms facing one another and lower to a squat position, hinging at the hips. Keep your core engaged and rise up to a standing position, pushing the hips forward and pulling the dumbbells up to shoulder height so that the upper arms are parallel to the floor with the elbows pointed in front of you and palms facing in. Slightly bend your knees and, as you exhale, press the dumbbells overhead with elbows pointed to approximately 1 o’clock and 11 o’clock. Inhale and reverse the movement, returning to your starting position.
With a dumbbell in each hand, assume a high plank position with wrists positioned below the shoulders. Keep the core engaged and the wrists in a neutral position as you draw the right hand toward the right side of the ribcage, keeping the elbow pointing back and the arm close to the body. Keep the hips and shoulders as squared to the floor as possible throughout the movement and slowly return the weight to the floor and repeat on the opposite side.
Cable Cross Punch
Stand with your left arm closest to the cable column, with the handle positioned at approximately chest height. With the handle in your left hand and left elbow bent, begin in a sumo squat position, with the feet just wider than hip-width distance apart and toes angled slightly out. With control, perform a punch, crossing the left arm in front of the body while keeping the core engaged as you pivot on the feet so that your knees and toes now face the right side of the room. Slowly recoil back to your starting position and repeat for the desired number of repetitions before switching to the opposite side.
Assume a kneeling position and place your hands on
I said this to the trainer at my local gym and he said it was rubbish. I’m
adrenal type, and the trainer said yoga and stretching would be good but i
need cardio and some weight training to get results and that saying working
hard was bad for my body type was stupid.
I’ m from México !!
I’m overy body type,,,hate my thigh
is it possible to have two different body types at once and if so what
would you do for food and exercise to get the best effect
Can you be a mixture of body types??
I need you information but i dont speak english and i dont understand 🙁
This sadly describes why I worked out like a fiend but only got fatter! I’m
an adrenal body type by the way! Then, when that got me depressed (and who
wouldn’t be?) I ate and ate and ate!
thanks a lot dr. Berg , you are wonderful