Exercises with free weights
1. Dumbbell press
- Lie on a bench or on the floor if you are exercising at home, and hold dumbbells in your hands with palms facing each other.
- Stretch your arms out in front of you.
- Spread the dumbbells to create a right angle at the elbow.
- On the exhale, press the dumbbells up and repeat the exercise.
- Keep your lower back on the floor and do not arch it.
2. Arm extension with dumbbells
This exercise trains the pectoral muscles well and does not work the triceps.
- Lie on the floor, hold dumbbells in your hands and lift them in front of you.
- Bend the arms slightly at the elbows so that they touch the floor with the elbows.
- Do not bend the elbows too much, as this could cause the dumbbells to squeeze.
- As you exhale, bring your arms together in front of you and repeat the exercise.
If you can perform the exercise on a bench, use it. This will increase the amplitude of the movement and allow you to better stretch and load the pectoral muscles.
3. Semi-circle with dumbbells
- Lie supine on the floor or bench, grasp the dumbbells with a straight grip and hold them close to your hips.
- Bring the arms to the sides behind the head with the elbows slightly bent and fold them with the palms facing up.
- Return the arms in the same trajectory and bring the dumbbells together at hip level.
- Perform the exercise without stopping at the extremities: Bring the hands behind the head and bring them straight back, touch the dumbbells at the hips – immediately start a new semicircle.
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