Proper Form

Dumbbell Shoulder Press Guide

• While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. • Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. • Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. • Now, exhale and push the dumbbells upward until they touch at the top. • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

Reverse Flyes Guide

1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). 2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position. 3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise. 4. The arms should be elevated until they are parallel to the floor. 5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. 6. Repeat for the recommended amount of repetitions.

Standing Military Press Guide

1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. 2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other. 3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. 4. Lower the bar down to the collarbone slowly as you inhale. 5. Lift the bar back up to the starting position as you exhale. 6. Repeat for the recommended amount of repetitions.

Side Lateral Raise Guide

• Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. • While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. • Lower the dumbbells back down slowly to the starting position as you inhale.

Front Plate Raise Guide

• While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position. • Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well. • As you inhale, slowly lower the plate back down to the starting position.