■ Chest
Slow Count Pushup: place two heavy dumbbells on the floor slightly more than shoulder-width apart. Lie facedown between the dumbbells with your legs straight behind you, toes, on the floor, heels up. Tilt your chin toward your chest to align your neck with the rest of your spine. Bend your elbows and grasp a dumbbell handle in each hand. Straighten your arms and push your body up. From this position, bend your elbows slightly to lower yourself a few inches, then stop. Bend your elbows a little more to lower yourself a few more inches, then stop again. Repeat this two more times until you have lowered yourself to the starting position. Tighten your abdominal muscles as you do the exercise so your lower back doesn’t sag.
■ Back
Double Arm Pullover: Lie face up on the bench with your feel hip-width apart on the floor. Hold a light dumbbell in each hand, palms facing each other. Raise your arms so the weights are suspended over your shoulder. Moving from your shoulders, not your elbows, lower the weights in an arc-like path behind you until your elbows are at eye level. Hold until you feel a slight stretch, then raise the weights to the starting position. Don’t arch your back.
■ Shoulder
Salute: Grasping a dumbbell in each hand, palms facing inward, stand straight with your feet hip-width apart. Keeping your right arm straight, elbow unlocked, raise your right arm in front of you until it is at shoulder height, with the weight even with the middle of your chest. Slowly lower your arm. Alternate right and left arms until you complete the set.
■ Triceps
Lying Triceps Extension: Lie face up on a weight bench. Bend your knees and place your feet flat on the bench. Grasp a dumbbell in each hand and lift your arms so the weights are directly above your shoulders. Your palms should be facing inward; your elbows straight but relaxed. Keeping your upper arms still and your wrists in line with your forearms, bend your elbows until the weights are near your ears. Hold briefly, then extend the weights back to starting position. – Liz Neporent
