Add these exercises to your regular upper-body workout or perform them as a stand-alone set. Regular training will lead you to great results.
Do the exercises in sequence.
Optimal training regimen: 3 sets of 10-12 repetitions each. As you adapt, you can increase the number of approaches or weights.
Finish off with a little stretching.
Do this routine 3 times a week.
1- Dumbbell press
Lie on your back on the floor (or on a bench), take dumbbells in your hands, palms facing forward. Bend your elbows apart (the back of your shoulders touching the floor). Extend your elbows and squeeze the dumbbells upward. Then return to starting position and repeat. Perform the required number of repetitions.
2- Walking to the side in a plank
Stand in a plank position with your arms outstretched. Your body should form a straight line.
Step your right arm over your left arm while stepping your left leg to the left. Then step your left hand and right foot to the left at the same time to get back into the plank position. Your arms and legs should move at the same time.
Take 5 steps to the left and 5 steps to the right to complete one repetition. During this movement, try not to lift your pelvis and keep your abdomen taut.
To do this exercise, use sliding discs (sliders), two towels, or two disposable plates.
Take a pair of sliders and place them on the floor. Place your toes on the sliders and assume a plank position on straight arms. Make sure that your wrists are strictly under your shoulders and that your back and neck are relaxed.
Use your abs to move your right arm forward while pulling your whole body up. Repeat the same movement with the left arm. Continue moving forward, controlling all movements. Be sure to maintain the plank position during the entire exercise, trying not to rotate your pelvis and torso.
Do this exercise for 10-30 seconds.
4- Dumbbell arm extension
Stand up straight, feet hip-width apart, don’t bend at the lower back. Take the dumbbells in your hands, bend your elbows slightly. Smoothly raise the dumbbells to shoulder level, then lower them to the starting position (closer to the body). Do not strain your neck or lift your shoulders. Repeat. Perform the required number of repetitions.
5- Dumbbell curls
Stand up straight, feet shoulder width apart. Take a dumbbell in your right hand and lower it down. Place your left hand on your left hip. Slightly bend your body forward, work your abs, don’t bend at the lower back. Bending the right elbow, pull the dumbbell toward the body. This is the starting position. From there smoothly straighten the arm, pulling the dumbbell back to the level of the pelvis. Fix the elbow and shoulder, working with the forearm only. Then smoothly return to the starting position, bending the elbow, and repeat. Do the required number of repetitions for each arm.