Muscles involved: deltoids, triceps, pectorals, trapezius
Form: sit on bench, hips and knees flexed to 90˚, braced core, DBs in hands, flex elbows to 90˚, upper arms parallel to floor, palms facing outward. Inhale, and then exhale as you push the DBs straight up overhead, directly over the shoulders. Lower to start position.
Muscles involved: pectorals, triceps, deltoids
Form: lie supine on bench, head, neck and spine in a neutral position, start position is holding the barbell over the chest with the elbows flexed to 90˚. Inhale, then exhale as you push the barbell straight up, straightening the arms.
Cautions: keep core tight, wrists straight, barbell centred over the chest. This can be done with light DBs, feet may be put up on bench if the client has lower back problems.
Muscles involved: hamstrings posterior oblique subsystem
Form: stand, feet hip width apart, facing cable wall, with attachment clip at the bottom, cuff around one ankle. Brace yourself at the cable wall, shift weight to other leg (which has a slight bend in the knee), brace core, maintain straight back. Breathe in, and exhale as you slowly pull up the cuffed leg, heel towards gluteals, to 90˚ knee flexion, pause, slowly return foot to ground.
