Sit on seat and grasp stirrups to each side. Position elbows out to sides, slightly lower than shoulder height. Position hands slightly narrower than elbow width in front of upper arms.
Push stirrups forward and slightly downward until arms are straight and parallel to one another. Return stirrups to original position, until slight stretch is felt in shoulders or chest. Repeat.
Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Partner can place weight plate(s) on back if needed.
Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.
Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.
Lower weight to chest. Press bar upward until arms are extended. Repeat.
Grasp two dumbbells. Lie supine on decline bench. Support dumbbells above upper abdomen with arms fixed in slightly bent position. Internally rotate shoulders so elbows are to sides.
Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in wide hugging motion until dumbbells are nearly together. Repeat.
Keep elbows at fixed angle, only slightly bent, and pointing outward, opposite direction of upward motion.
Mount wide dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Bend knees and hips slightly.
Lower body by bending arms, allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders, push body up until arms are straight. Repeat.
Sit on machine with back on pad. Grasp handles to both sides, shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.
Keeping elbows pointed high, push lever handles forward and together. Return to back toward original position until mild stretch is felt in chest or shoulder. Repeat.
Shoulders are kept internally rotated so elbows are pointing out to sides. The starting position of levers can be adjusted on many apparatuses, allowing for both rear delt and chest to be exercised. Exercise can be performed on Lever Rear Delt machine even if levers do not adjust to wide starting position.
|Doctor Fitness AZ||