- Bench press: Lie down on a flat weight bench with your head under the barbell. Grab the barbell with your palms facing away from you. Your hands should be placed about 3 inches wider than your shoulder width on each side. Place your feet firmly on the ground. Push your buttocks and back flat into the bench. Lower the barbell down to your chest. Push the barbell up, away from your chest, and slightly towards your head. Note: This can also be done holding dumbbells.
- Lat pull-down: Grab a lat bar with your hands placed 2 to 3 inches wider than shoulder width. Sit on the seat and face the machine. Look ahead and slightly upwards. Pull the lat bar down. Pull it in front of your face until it touches the top of your chest. Pause for one second. Slowly let the lat bar rise up until your arms are straight.
- Pull-up: Grab a lat bar using a grip 2 to 3 inches wider than your shoulder width. Start with your arms straight. Pull your body up until your chin is over the bar. Pause for one second. Slowly lower your body back until your arms are straight.
- Triceps extension: Grab a dumbbell in each hand. Lie down on a flat bench. Push the dumbbells up so that your arms are straight. Slowly bend your elbows and lower the dumbbells toward your head until they are next to your ears and your elbows are fully bent. Now fully straighten your elbows so your arms are back in their starting position.
- Dip: Use a set of parallel bars at dip station. Place one hand on each bar with your palms facing the floor. Start with your elbows locked and your arms straight. Look straight ahead. Slowly lower your body down. Stop when your elbows are at or a little past 90 degrees. Pause for one second. Push your body up until your arms are straight once again.
- Curl: Sit on a bench with a dumbbell in each hand. Grip the dumbbell so that your palms face up. Keep your back straight and look forward. Bend your right elbow to raise the dumbbell. Raise the dumbbell until your right elbow is fully bent. Slowly lower the dumbbell back down until your right arm is straight. Now do the same motion for your left arm.
Health Articles
Strength Training: Upper Body Exercises
Brian Bartholomew - Friday, August 10, 2012
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For any quickie analytical be unfaithful sheet on the World String, which will begin Wednesday night time in S . fransisco, Keeping Score embroiled with Dave Cameron, managing editor of FanGraphs.com — one of the more reader-friendly baseball stats sites out there. Here are three things to look out for, or to discuss around the water cooler if you’re looking to fake your baseball smarts.1. Coke Is It? One of the most intriguing variables of this World Series: the Detroit bullpen. Detroit closer Jose Valverde is entering this series as damaged goods. As the Associated Press points out:Valverde had a 3.78 ERA and 35 saves in 40 chances this season, down from a 2.24 ERA and 49 saves in 49 opportunities last?year.He allowed a tying two-run double to Oakland’s?Seth Smith?in Game 4 of the?AL division?series as Detroit lost 4-3, then wasted a 4-0 lead against the Yankees when he gave up two-run homers to?Ichiro Suzuki?and?Raul Ibanez. Detroit rebounded to win 6-4 in 12 innings and went on to sweep New?York.Lefty Phil Coke filled in for Valverde against the Yankees, and flummoxed his former team. But the Yanks were lefty-heavy. San Francisco, on the other hand, is chock full of righties and switch hitters: star catcher-first?baseman Buster Posey, for example, is a righty, as is the NLCS MVP Marco Scutaro, who hit .500 against the St. Louis Cardinals in that series. And Coke is a disaster against righties. As Cameron writes:Of the 492 pitchers who threw at least 10 innings versus [right-handed batters], Coke ranked 491st in batting average allowed (.381), 489th in on-base percentage allowed (.446), and 482nd in slugging percentage allowed.Against the Giants, Tigers manager Jim Leyland must hope that Valverde can bounce back from his playoff failures. If [Tigers manager] Jim Leyland now thinks Phil Coke is a proven closer, says Cameron. He could be screwed.(MORE: Why Are Athletes Bothered By Booing)2. Verlander Factor. Detroit ace Justin Verlander, who is starting Game 1 against San Francisco fully rested, is 3-0 this post-season, with a lights out 0.74 ERA. He has struck out 25 batters in 24.1 innings. He’s the best pitcher in the world right now. He’ll face Barry Zito in Game 1, and likely in Game 5 too, if it’s necessary. But Zito’s last start was a beauty: he threw 7 and 2/3 scoreless innings in Game 5 of the NLCS, sparking San Francisco’s comeback from a 3-1 series deficit against the Cardinals. But since signing with San Francisco in 2007, Zito’s ERA has been north of 4.00 every year. In his first playoff start this year, against the Cincinnati Reds, he did not survive the third inning. “Those two games are as close to gimmies for Detroit as you can get,” says Cameron.3. Where’s Melky? During the World Series, a designated hitter is used in the American League parks. When the series shifts to the Motor City for Game Three on Saturday, the Giants will struggle to fill that spot. “The Giants don’t have any qualified candidates,” says Cameron. Options include Joaquin Arias, a utility infielder, Aubrey Huff — “he’s done as a player,” says Cameron — and backup catcher Hector Sanchez. These players intimidate no one.The Giants could solve this problem by activating Melky Cabrera, who was hitting .346 when he was suspended in August for testing positive for performance-enhancing drug use. He has served his 50-game suspension, but the Giants have refused to reactivate him, because his return would cause a distraction. In the World Series, however, any extra bat?– especially in the hands of Melky Cabrera — can help. “Even if you’re mad at him, let him help you win the trophy,” says Cameron. “Then you can be mad at him again in the off-season?– when you’re celebrating.”Overall, Detroit has more headline talent in this World Series, with Verlander, Prince Fielder and Miguel Cabrera, who just became the first batter to win the Triple Crown since Carl Yastrzemski in 1967. San Francisco, Cameron says, is deeper, especially in the bullpen. Verlander, says Cameron, gives ?Detroit a “55-45″ advantage, maybe “54-46.” Still, he says, “I wouldn’t go betting all of my money on Detroit. I expect a competitive, close World Series.”That’s all we can ask for.MORE: Miguel Cabrera Wins Historic Triple Crown. But Is He The Best Player In Baseball?
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