Got a few minutes? That's all it takes to get some definition and strength
in your upper body. A few minutes two to three times a week and right in the
convenience of your own living room. Get a chair and a couple of soup cans (same
size and weight) or invest in a pair of hand weights and let's get started.
SUPER FLYS
Have a seat and grab those weights. You can put a pillow on your lap if it
is more comfortable. Lean forward with a flat back and drop your arms down toward
the floor. Lift arms to the side with slightly bent elbows contracting the muscles
between your shoulder blades, and then lower then with control back to the start.
Try one set of 8-15, and work your way up to 3 sets.
FORM--Keep the back of your neck flat by looking at the floor and make
sure not to lock out your elbows.
BICEP CURLS
Sitting upright with weights in hands bend and straighten your elbows flexing
the muscles in your upper arms. Start again with one set and work into three.
FORM--This is probably going to be a light weight for this muscle group
so really concentrate on the "squeeze".
PUSH-UPS
Kneel on floor in front of the seat of the chair. Put your hands on the edge
of the chair. Make sure the chair is far enough away from you so that you are
suspended with straight arms. Bend your elbows bringing your chest down to the
edge of the chair, and then come back to straight arms. This being a more difficult
exercise because youre dealing with your own body weight, start with 3-5 and
work up to 10-15 in each set. When that becomes easy (and it will if you keep
it up) then do it with straight legs!
FORM Be careful not to let your back arch by keeping your stomach tight.
TRICEP-DIPS
Have a seat. Put your hands on the seat of the chair with your finger tips over
the front of the chair then slide your hips out in front of you so that you
are suspended and your arms are holding you up. Now bend and straighten your
elbows. Try bending enough to get your shoulders almost as low as your elbows.
Just as in push-ups, this exercise is using your own body weight so start with
just a few at a time until you get stronger.
FORM don't let your shoulders drop below elbow level. It may be too
much of a stretch on the front of your shoulders.
Next week its all about shoulders and abs. Check it out!
