Exercise Guide
Page 9
SHOULDER PRESS
Stand with your feet shoulder width apart and your knees slightly bent. Start with a
dumbbell in each hand and your arms at a 60-90° angle away from your head.
Keep your elbows aligned with your shoulders. Slowly push the dumbbells straight
up above your head to just short of arms’ length. Pause and slowly return to the
starting position. Exhale when pushing the dumbbells, inhale when lowering the
dumbbells.
TARGET MUSCLES
Front Deltoid, Upper Traps, Triceps
Proper Form
Keep your palms facing out, chest up, abs tight, elbows out, and
knees bent.
DECLINE CHEST FLY
Position yourself on a 10° - decline bench so that your feet are flat on the floor, on
the bench rear stabilizer, or behind roller pads for added support. Make sure your
head and neck are supported on the back of the bench. Start with a dumbbell in
each hand and rotate your arms away from your body so your the inside of your
elbows and palms are pointing upward. Slowly raise the dumbbells upward in a
“hugging a barrel” type of motion. Keep your arms and elbows in a fixed, semi-
bent position. Bring the dumbbells together directly over the center of your chest.
Pause and slowly return to the starting position. Exhale when raising the dumb-
bells, Inhale when lowering the dumbbells.
TARGET MUSCLES
Pectoralis Major, Deltoids
Proper Form
Keep your back pressed into the back pad with your abs tight and
chest up.
START
FINISH
START
FINISH
