Two In One: How To Do Dumbbell Fly and Overhead Press

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I really enjoy weight lifting, but when a routine becomes outdated, I need to ratchet things up a notch. So today I'm going to show you how to do another amazing two in one workout that will not only challenge your body to become stronger, but save you valuable time, too. The exercise I'm talking about is the standing dumbbell fly and overhead press and you're going to learn about it in the next section. But first here's a list some of the benefits of this compound exercise:

• strengthens your chest muscles
• strengthens your shoulder muscles
• strengthens your upper back
• strengthens your core

This is an exercise that you should definitely add to your workout arsenal because it combines two of the best upper body exercises you'll ever do.

How To Do Dumbbell Fly and Overhead Press

You'll need a pair of dumbbells for this exercise. You should start out with a warm up set, so grab a pair of lightweight dumbbells. Stand up straight. Bring the dumbbells up to chest level. Hold them close to each other. Now, move the weights apart performing an arc movement. For this part of the exercise you'll be relying on your chest muscles. Stop once you feel a slight pull in the chest muscles. Now bring the weights back together again. That's one repetition of the standing dumbbell fly.

Now you need to do the overhead press. Begin by turning the weights upward until your knuckles are pointing toward the ceiling. Make sure that your arms are shoulder width apart when you do this. Next, use your shoulder muscles to press the dumbbells above your head. Now lower your arms down until the dumbbells are at eye level. You've just completed one rep of the dumbbell overhead press.

Alternate between standing dumbbell flys and overhead presses until you've completed nine more reps. After this, you can select a pair of heavier weights.

If you're going for strength use heavy weights and low reps (4 - 6 reps) over three sets. If you just want to tone your muscles, use light dumbbells and go for 10 - 15 reps spread over three sets.


As you can see, this workout is more challenging. You're training multiple groups of muscles to coordinate with each other. You shouldn't pause between the flys and presses, since this is a combined exercise. If done correctly, you'll experience strength and endurance gains in a matter of weeks.
That's it for now. While you're here, check out the other amazing articles on this blog. They're listed in the sidebar.

"Great Chest and Whole Body Workouts: Two In One: How To Do Dumbbell Fly and Overhead Press" copyright 2012 Great Chest and Whole Body Workouts.  

How To Do Barbell Wrist Flex Exercise

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Strong wrists are essential to grip strength. Today I'm going to teach you how to do barbell wrist flexes. This simple barbell exercise can boost the strength in your wrists.

How To Do Barbell Wrist Flex Exercise

You'll need a fixed barbell and a weight bench for this exercise (Olympic bars will be too cumbersome). You should start out with a warm up set, so grab a lightweight barbell with fixed weights (e.g. 10 pounds). Hold the barbell with both hands. Sit on the bench. Place both forearms on your thighs. Make sure that your palms are facing upward and that your wrists are beyond your knees. Lower your wrists downward. Next, flex your wrists curling the barbell upward then down again. That's one rep. Repeat this exercise five more times.

Now grab a pair of heavier weights. The best range is 8 - 10 reps for a total of three sets.

The barbell wrist flex (sometimes referred to as barbell wrist curl) is a variation on the dumbbell wrist curl but has the same benefits:

• improved flexibility
• strong flexors
• strong extensors

Having a strong grip is part of overall functional strength. For example, if you fall down on weak wrists, they're more likely to break due to impact. Strong wrists minimize damage from falls and also helps when you're carrying or pressing heavy objects e.g. bench press, farmers walk, dead lifts.
Each week increase the weight amount performed during the barbell wrist curl exercise. If you keep it up, you'll notice that your wrists becoming stronger and more flexible.       
We'll see you back here for another article on Great Chest and Whole Body Workouts.

"Great Chest and Whole Body Workouts: How To Do Barbell Wrist Flex Exercise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Burpees

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What if I told you that there's an exercise that combines squats, push ups and jumps into one super workout? You'd want to know more about it, of course. Well, this three - in - one exercise is known as burpees, and today I'm going to show you how to do them.

How To Do Burpees

To do burpees, you'll need a horizontal space that is free of obstructions and foot traffic. To begin, stand up straight. Next, squat down and place both palms on the floor. Now, space your hands shoulder width apart. Extend your legs behind you supporting weight on the balls of your feet and your palms. Tighten your abdominal muscles. Lower your chest to within one inch of the floor (make sure that your back is straight). Push yourself upward again.

After you complete the push up, assume a squat position again. Now, use your hamstring muscles to push yourself off the floor i.e. JUMP!

That's one burpee. Do nine more then take a thirty second break and do fifteen more reps. Go for a total of thirty burpees (spread over three sets of ten reps) then stop. As you build endurance you can increase the number of reps or sets of the exercise.

The fastest way to get into amazing physical condition is by doing compound exercises and burpees ranks among the best compound exercises around.

The benefits of burpees include strong abs, glutes, chest, biceps, triceps, back and hamstrings. You can also do them just about anywhere and without the need for fancy gym equipment. The burpees exercise also improves strength and conditioning which has carryover to deadlifts, squats, and the bench press.

Check us out next week for another great chest and whole body workout.

"Great Chest and Whole Body Workouts: How To Do Burpees" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Two Arm Inclined Bench Dumbbell Row

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You need a strong back, it protects your posture and helps you perform heavy lifts (like moving furniture an appliances). Today I'm going to show you a dumbbell row exercise that will get your back into shape.


How To Inclined Bench Two Arm Dumbbell Rows

You'll need an inclined bench and a pair of dumbbells for this exercise. Grab two light weight dumbbells because you're going to start out with a warm up set. Place the dumbbells on the floor on either side of the bench. Position yourself on the bench so that you chest is on the bench pad. Reach down and pick up one dumbbell with each hand. Make sure that your palms are facing each other.

Now, pull the dumbbells upward toward your chest. Squeeze your shoulder blades together at the top of the movement. Now lower the dumbbells back to the floor. That's one rep. Repeat this nine more times then grab a pair of heavier weighted dumbbells. Strength trainers should go for heavy weights and low reps, muscle toners should go for high reps at low weights. 

Inclined bench dumbbell rows target the upper back, hitting the trapezius muscle; it also strengthens your arms and wrists.

These exercise will benefit your upper body, giving you added strength and muscular definition. It will also help you to develop the "v taper". So make sure to add the two arm inclined bench dumbbell row to your fitness arsenal.

"Great Chest and Whole Body Workouts: How To Do Two Arm Inclined Bench Dumbbell Row" copyright 2012 Great Chest and Whole Body Workouts.