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Seated Row (Machine or Dumbbell) - 3 sets of 10-12 reps. Triceps Dips - 3 sets of 10-12 reps. ... Press the barbell back up so it's over your chest. 3. Barbell Row. Shutterstock.
The lift is set up by taking either a barbell, a pair of dumbbells or kettlebells, and holding them at shoulder level. The weight is then pressed overhead. [ 3 ] While the exercise can be performed standing or seated, standing recruits more muscles as more balancing is required in order to support the lift. [ 4 ]
The military press is similar to the shoulder press but is performed while standing with the feet together. (It is named "military" because of the similarity in appearance to the "at attention" position used in most militaries) Unlike the seated shoulder press, the military press involves the majority of the muscles of the core as stabilizers ...
There are plenty of bench press variations, but below is how to perform a standard barbell bench press. Load a racked barbell with your desired weight. Use clips to ensure the plates don't shift ...
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement , with the primary muscles involved being the pectoralis major , the anterior deltoids , and the triceps brachii .
A1. Barbell Deadlift (3 sets + 10 reps) A2. Dumbbell Incline Bench Press (3 sets + 12 reps) Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 ...
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