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bending at the elbows, until shoulder blades pinch in the middle. Pause and return to starting
position, still keeping chest and legs elevated off of the bench top.
5) Resistance Band standing reverse fly:
Attach a resistance band to one of the anchor
points on the FITBENCH FLEX. Step away from the FITBENCH FLEX a few feet while holding
a handle in each hand, palms facing each other. In a controlled motion, raise your palms up to
ear height. Your palms should be facing out at this point with arms spread out wide. Hold this
position and return to the starting position. Repeat.
Shoulder Exercises
1) Seated incline press:
Grab two dumbbells (medium/heavy weight) and sit on the
FITBENCH FLEX with good posture and engaging core with dumbbells just outside your
shoulders. Bend your arms and palms facing out. Press the weights upward until your arms are
completely straight. Pause, then slowly lower back to starting position.
•
Increased difficulty:
Elevate FITBENCH FLEX top to the top height. Do a wall
sit with back against the FITBENCH FLEX top, with hamstrings parallel to the
ground and perform the same exercise. Remember to engage core and keep
good form.
2) Slam ball raise:
Grab the slam ball and stand a few feet away from the FITBENCH FLEX.
Squat down to where knees are bent at a 45-degree angle and feet are beyond shoulder-width
apart. Hold slam ball with both hands on either side and hang the ball in between legs. With
straight arms, raise arms up to eye level and slowly lower ball back down to starting position.
3) Dumbbell push press:
Grab dumbbells (heavy/medium weights). With feet shoulder-width
apart, hold the dumbbells next to your shoulders with your elbows bent. Bend your knees to
about 45-degrees. With an explosive action, push up with your legs as you press the dumbbells
straight over your head. Use a controlled speed to return to started position.
4) Inverted push press:
Assume a pushup position but place your feet on the FITBENCH
FLEX top and push your hips up so your torso is nearly perpendicular to the floor. Without
changing your body posture, lower your body until your head nearly touches the ground. Press
your body back to the started position, not changing body positioning (essentially an inverted
shoulder press).
5) TC dumbbell raise:
Grab a set of lighter weight dumbbells and stand with feet shoulder-
width apart. Grabbing dumbbells with palms facing in and arms straight down by sides. Raise
dumbbells to your sides until your arms are parallel with the floor. Slowly lower the weights back
to starting position and then raise the weights in front of your body until parallel with the floor.
