Reverse Fly
Benefits: Although primarily an upper back exercise, this move also engages the posterior deltoid, Kelly says.
•Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
•Bend forward at the hips until your chest is almost parallel with the ground. Allow the weights to hang straight down at arm’s length, palms facing each other. This is the starting position.
•Keeping your back flat, raise your arms out to your sides until they’re in line with your body. Squeeze your shoulder blades together at the top of the movement.
•Return to the starting position, and repeat for reps.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!
3. Incline bench press
Equipment required: barbell or dumbbells, incline bench
1.Lie on your back on the incline bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
2.Position the weight above your collarbone.
3.Slowly lower the weight down to your chest, approximately in line with your mid-chest to just above your nipples.
4.Pause, then press the weight back to the start position.
As with the flat bench, remember to keep your back flat and your feet flat throughout the movement. And, again, it’s highly recommended that you do this exercise with someone spotting you.
We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!