2.
Decline oblique crunch
Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup
your both hands over your head. Raise your upper body slowly while turning your torso to the left. Focus on keeping
your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches
your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch
to your left side. TIP: Focus on really twisting your torso and feeling the contraction when you are in the UP position.
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3.
Lying-supine two-arm dumbbell triceps extension
Lie on your back on a bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a
semicircular motion, bending arms at your elbows, keeping uppe r arms vertical until forearms touch your biceps.
Return to starting position.
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4.
Decline dumbbell triceps extension
Position yourself face down on an incline bench. With a dumbbell in each hand, extend your arms until they are
perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms.
Reverse this action to return to the starting position, keeping your elbows stabilized (motion less) throughout the
exercise.
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5.
Two-arm dumbbell handling
Position yourself face down on an incline bench. With a dumbbell in each hand, hold your arms and lift dumbbells
backward and forwards above your head.
