Stationary cycling is one of the most effective low-impact aerobic exercises for increasing your metabolism. Use the recumbent cycle for more efficient calorie and fat burning without the impact on your joints. Because it is an impact-free activity, stationary cycling can be a lifelong form of exercise.
Stair climbing is an excellent way to build cardiorespiratory endurance and lower body muscular endurance and strength.
Treadmill running is a cardiovascular exercise. Running on the treadmill is an alternative to outdoor running for people in cold weather climates. The treadmill can be used to increase stride length and stride frequency. Increasing your stride length and/or frequency will increase your running speed. Running on the treadmill burns calories.
The assisted dip exercise is a compound exercise for the chest, shoulders, and triceps. Use a weight that allows you to control your movement. Avoid momentum and concentrate on squeezing the chest and triceps.
The barbell decline bench press is a compound exercise for the chest, shoulders, and triceps. An angle of 20 to 40-degrees below horizontal is best.
Flat Bench Dumbbell Fly is a great isolation exercise for strengthening and shaping the chest muscles.
The Incline Dumbbell Fly is a great isolation exercise for strengthening and shaping the upper chest muscles.
The Incline Press w/Handles On FSFIB Flat-to-Incline Bench works the chest, shoulder and triceps muscles, with an emphasis on the upper chest region. The anterior deltoids and triceps assist the chest muscles in the incline press. Incline presses can be used for pectoral definition and size.
The pec deck machine is a isolation exercise for the Pectoralis major. Every major gym will contain a pec deck. The ‘fly’ is a classic bodybuilding exercise for adding definition to the chest muscles.
The Pectoral Fly on FSFIB Flat-to-Incline Bench isolates the chest muscles. And the resistance recruits the stabilizer muscles around the shoulders, making this a great upper body exercise.
The PowerBlock bench press is an alternative to the barbell bench press. You will not be able to use as much weight as the traditional bench press because it is harder to control the dumbbells. Variety is the key to breaking through plateaus. Using dumbbells, like the dumbbell bench press, is a great way to add variety to your routine.
The PowerBlock incline bench press works the pectoral muscles, emphasizing the upper region. The anterior deltoids and triceps assist the chest muscles in the incline press. Incline dumbbell bench presses can be used for pectoral definition and size. If heavy loads are used to induce hypertrophy, use a spotter for safety.
The PowerBlock Lying Alternating Bench Press is a good exercise for building upper body strength and working your core at the same time. You can do high repetitions to improve strength endurance. Or you can use a heavier weight to improve max strength.
Even if you don’t like to fight shadow boxing and punching a bag can be a great way to improve your coordination, cardiovascular conditioning and explosive power. This simple 4 strike combo works on 3 basic strikes: the jab, the cross and cross elbow (left and right side). Boxing is a great way to break the boredom of your normal conditioning routine.
Pushups – sumo walk are a dynamic strength building exercise for the chest, shoulders, and triceps. This is a great exercise to develop and strengthen basic motor patterns. Use the sumo walk before advancing on to plyometric pushups. Push off explosively to develop power in the upper body.
The seated dip exercise is a compound movement for strengthening the shoulders and triceps. Dips performed on a machine are a good substitute for body-weight dips.
The smith machine incline chest press works the upper pectorals, shoulders, and triceps. The serratus anterior muscles are also involved in the incline press. The incline bench is typically set between 35 and 45 degrees. The smith machine allows for self-spotting.
The Standing Alternating Incline Press with Handles is a great exercise for developing chest strength while engaging the core. Performing this exercise in a standing position is a great substitute for the Incline Press.
