Muscle workout: chest
Two great exercises to work your chest muscles.
Hands on ground – slightly wider than shoulders. Wrists vertically below your shoulders. Straight neck, back, shoulders & legs. Toes pressed into floor. Tuck hips & squeeze glutes. Lower chest toward ground. Keep your body straight. Press away from ground using arms & chest. Return to starting position.
Do 3x sets of 15 to 20 reps.
Dumbbell floor flys
Begin seated on the floor with dumbbells on your knees. Lower back & head to floor. Bring dumbbells above the shoulders. Palms facing inwards. Arch lower back slightly – pressing shoulders and glutes into floor. Lower the weights in an arcing motion. Keep elbows bent. When elbows hit the floor – pause briefly. Bring dumbbells back to starting position – stop them shy of touching each other.
Do 3x sets of 8 to 12 reps.
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 23/01/2019
Muscle workout: trapezius
The trapezius muscles are needed to raise your arms and they support your shoulders. Trapezius muscles are flat triangle-shaped muscles that extend from your neck across your left and right shoulder blades, down your spine to the middle of your back.
Muscle workout: biceps
Biceps are found on the front of the upper arm between the shoulder and the elbow. Bicep muscles are essentially used in lifting and pulling movements and help bend the forearm towards the upper arm as well as turning the palm forward or upward.
Muscle workout: back
Strengthening your back muscles is important as these muscles enable you to stand up straight, they support and protect your spine and help to reach, pull and extend your arms and torso.
Muscle workout: deltoids
The deltoid muscle is the rounded, triangular shaped muscle on the top of the shoulders. The deltoids are responsible for lifting the arm and helping the shoulder to move.
Muscle workout: abdominals
The abdominal muscles, also known as core muscles, are located between the ribs and the pelvis at the front of your body. Strong core muscles support your trunk and make it easier to do physical activities.