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Archive for the ‘Bench Exercises’ Category

The seated kettle bell snatch can be used to build arm strength.  Begin the exercise by sitting on the edge of a workout bench.  Squeeze your abs tight and lift the kettle bell from the floor with both hands.  Your feet should be shoulders width apart as you lift the weight up over your head.  Be sure to squeeze your abs and thighs in order to protect your back.  Do the movement slowly so that you can control your form.  Repeat for 2 sets of 12 repetitions to start.

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To do flat bench dumbbell flies, start by making sure the bench is completely flat.  Lie on your back on the bench with your feet on the floor.  Keep your abs tight as you hold two 5 lb. dumbbells straight above your chest.  Make sure your elbows are slightly bent as you lower the dumbbells to each side of your body so that each arm is parallel to the floor.  Now raise them again.  Repeat for 2 sets of 10 to start.

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Dumbbell pullovers can be used to tone your triceps. Start by placing two 5 lb. dumbbells on the ground at the head of the bench. Lie on your back on the bench with your feet flat on the end of the bench. Squeeze your abs as you reach back to grab the dumbbells on the floor. Keep the dumbbells together as if they were glued. Raise them above your head until your arms are straight. Now lower them back behind your head. Repeat the motion for 2 sets of 10 to start.

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