Three exercises for a great upper body workout

1.
​Dumbbell
​Benchpress

Click below for YouTube Video:

​Body focus	​Main Muscles	​Breathing	Easier Version
​Horizontal Push	Pecs, Delts, Triceps	​Inhale down	​Dumbell press on floor

Dumbbell Bench Press Instructions:

1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Sit down on the edge of a bench.
2. Lie back carefully on the bench and keep the weights close to your chest.
3. Feet should be planted on the ground with the heels behind the knees.
4. Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position (“pack” the shoulders)
5. Press the dumbbells upwards to lockout at the top with dumbbells almost touching.
6. Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
7. Slowly lower the dumbbells downwards with elbows down and out.
8. Contract the chest and push the dumbbells back up to the starting position.
9. Repeat for the desired number of repetitions.

2.
Elevated
​Push up

Click below for YouTube Video:

​Body focus	​Main Muscles	​Breathing	Easier Version
​Horizontal Push	Pecs, Delts, Triceps	​Inhale down	​​Standard push up or Plank

Elevated push up instruction:

1. Set bar at about hip height.
2. Grab the bar at shoulder width.
3. Step pack and put feet together.
4. Keep a flat neutral back. Head, back, feet aligned.
5. Slowly descend to the bar by retracting the shoulder blades and unlocking the elbows.
6. Descend until the chest touches the bar.
7. Push back up to the starting point by extending the elbows and driving your palms into the bar.
8. Repeat for the desired number of repetitions.
9. Keep the glutes and abs engaged throughout.

3.
Bent Over
Dumbbell
Row 

Click below for YouTube Video:

​Body focus	​Main Muscles	​Breathing	Easier Version
​Horizontal Pull	​Lats, Traps, Delts, Rhomaids	​Inhale down	​​​Chest supported row

 Bent Over Dumbbell Row Instructions:
1.      Place one hand on bench with hand stacked under shoulder. Same side knee on bench with knee stacked under hip. Opposite leg out to the side for support.
2.      Pick up dumbbell with neutral grip on side of outstretched leg.
3.      Keep neutral spine, flat back. Have the head looking down and little forward towards the bench.
4.    Begin the movement by driving the elbow behind the body while retracting the shoulder blades. Only thing moving should be the elbow. Keep the elbow in tight to the body.
5.     Pull the dumbbells towards your body until the elbows are at (or just past) the ribs. Slowly lower the dumbbells back to the starting position under control.
6.      Control the dumbbell throughout the movement.
​7.      Repeat for the desired number of repetitions.