Upper Body Exercises

Chest and Shoulders

• Achieve general health and fitness• Improve athletic performance• Condition body for body building• Prevent injuries

• Proper execution maximizes strength gains• Integrate push/pull for balance

• Upper body most popular

Barbell Shrug: Upper Traps

1) Place barbell at mid-thigh slightly below arm length

2) Feet hip-width apart, flat back/neutral spine, hold bar against thighs

3) Shoulders back, chest up4) Elevate shoulders directly upward5) Return along same pathway

-Do NOT round back/shoulders-Do NOT initiate movement with legs

Standing Military Press: Medial Deltoids, Triceps1) Feet hip-width apart, bar in front

of shoulders2) Shoulder-width grip, palms

forward3) Press bar off shoulders in slight

arc motion (prevent hitting face)4) Extend through ROM overhead so

bar is in line with hips5) Keep back flat, chest up, feet flat6) Return to starting position

-Keep torso tight-Prevent shoulder slump-Avoid leaning back

Seated Barbell Overhead Press: Anterior/Medial Deltoids, Traps, Triceps1) Bar at shoulder height2) Sit with five points: both feet on

ground, hips, upper back, and head on pad

3) Overhand shoulder width grip4) Remove and press bar in front

and above head5) Fully extend arms with bar

overhead6) Return in reverse manner

-Maintain 5 points-Full ROMKeep torso tight

Machine Shoulder Press: Medial/Anterior Deltoids, Triceps1) Handles aligned at shoulder

height2) Select resistance3) Palms face forward or toward

each other4) Chest up, shoulders and head

against pad5) Extend in full ROM6) Return to starting position

Dumbbell Upright Row: Medial Deltoids, Upper Traps1) Back flat, chest put, feet shoulder

width apart2) Palms toward thigh, elbows

outward3) Bend at elbows to raise DB to

shoulder level4) Shrug shoulders5) Lower shoulders while extending

elbows

-Full ROM, avoid swinging-Torso tight

Dumbbell Side Raise: Medial Deltoids, Triceps1) Feet shoulder width apart, flat

back, slight bend in knees2) Slight bend in elbows, palms in,

DB at sides3) Raise both arms simultaneously

until horizontal4) Lower DB in reverse manner

-Maintain elbow angle through ROM-Avoid flexing and extending hips-Tight torso

Machine Lateral Raise: Anterior/Medial Deltoids1) Shoulders aligned with machine

axis2) Select weight3) Elbows at side4) Chest up5) Lift elbows to shoulder height6) Return to position without letting

weight rest

-

Dumbbell Front Raise: Anterior Deltoids, Traps1) Feet shoulder width, knees

slightly bent, flat back2) DB’s in front of body, palms facing

thighs3) Raise one arm in front to shoulder

level4) Lower in same path5) Do opposite arm

-Maintain arm angle-Avoid flexion-extension in hips-Tight torso

Dumbbell Rear Raise: Posterior Deltoids, Traps1) Feet shoulder width, knees

slightly bent2) Bend at waist until torso is nearly

horizontal3) Maintain flat back4) Raise both arms simultaneously

to shoulder level5) Return in reverse manner

-Maintain elbow angles-Avoid lifting torso

Bench Press: Pectorals, Deltoids, Triceps1) Lie on bench with 5 points of

contact2) Grip slightly outside of shoulders3) Remove bar, support over

shoulders4) Lower until bar slightly touches

lower portion of chest5) Upper arm angle at 45 degrees6) Push bar to start position

-Use same pathway-Avoid bouncing off of chest-Maintain 5 points

Dumbbell Bench Press: Pectorals, Anterior Deltoids, Triceps1) Maintain 5 points on bench2) Hold DB in each hand3) DB’s slightly to side of chest in

down position4) Press DB’s upward to full

extension5) Lower DB’s in same motion

-Use same movement pathway-Maintain 5 points

Incline Bench Press: Pectorals, Anterior Deltoids, Triceps1) Lie with 5 points2) Grip outside of shoulder width3) Remove from rack and lower until

slightly touching upper chest4) Bar pathway fairly linear5) Upper angle at about 45 degrees6) Raise weight

-Maintain 5 points-Do not bounce weight

Incline Dumbbell Press: Pectorals, Deltoids, Triceps1) Maintain 5 points2) Hold DB’s in each hand3) DB’s slightly outside of chest in

down position4) Press DB’s upward to full ROM5) Pathway fairly linear6) Upper arm angle at 45 degrees7) Lower DB’s in same pathway

-Maintain 5 points-Full ROM

Machine Chest Press: Pectoral major, Anterior Deltoid, Triceps1) Handles in line with mid chest2) Select weight3) Elbows slightly below shoulders4) Chest up, shoulder and head

against pad5) Extend through full ROM6) Slowly return

-Focus on drawing elbows together

Machine Chest Fly:Pectorals, Anterior Deltoids1) Adjust so elbows slightly below

shoulders2) Select weight3) Elbows slightly bent4) Chest up shoulders back5) Bring arms together in front of

body6) Return to position

-Bring arms together-Maintain elbow angle

Dumbbell Fly: Pectorals, Anterior Deltoids1) 5 points of contact, as in bench

press2) DB’s in each hand3) Hands directly above shoulders,

palms facing each other, elbows slightly bent

4) Lower in controlled manner in an arc pathway to a horizontal position

5) Raise arms in same arcing pathway

-Maintain elbow angle through ROM-Maintain 5 points

-images provided by Essentials of Strength and Conditioning, 2nd ed.