"Keep Active and Have Fun!"
|
A Preventive Health & Fitness
Company "Keep Active and Have Fun!" |
|||||
| Strength Training Exercise Program | |
|
|
| Legend: |
| white = primary exercises (do these first before adding other exercises in a group) |
| grey = secondary exercises (do these if you want to work a muscle group more) |
| yellow = tertiary exercises (do these if you want to isolate muscles in a group) |
| CHEST |
| I. Bench Press (pectoralis
major and minor - "chest") - lie on your back on the floor with knees bent or on a bench - hold dumbbells straight up in vertical position at eye level - lower the weight down to your chest then lift back up to the starting position - inhale when you lower the weight and exhale as you lift - squeeze the chest muscles as you lift up - repeat to the desired amount of repetitions |
| II. Chest Fly (pectoralis
major and minor - "chest") - lie on your back on the floor with the knees bent or on a bench - hold dumbbells straight up in vertical position at eye level palms facing each other - bend your wrists turning the knuckles inward, this will bend the elbows slightly - maintain this bent elbow position at all times during this exercise - lower the weights down to your sides until your elbows touch the floor (weights should not touch floor) - bring weights back to the starting position (imagine you are hugging a tree) - inhale when you lower the weight and exhale as you lift - squeeze the chest muscles as you lift the weight - repeat to the desired amount of repetitions |
| III. Modified Push-up
(pectoralis, deltoids, and triceps - "chest,
shoulders, and arms") - lie on the floor on your stomach - place your hands flat on the floor at should level (~2 feet apart) - cross the feet and bend your knees, keep your feet in the air during this exercise - push your upper body up until your arms are straight keeping your knees on the floor - slowly lower your body toward the floor bending the elbows - inhale as you lower your body and exhale as you lift - keep your back straight during the exercise - repeat to the desired amount of repetitions * a wall push-up can be performed if this exercise is too difficult - stand facing a wall (~ 2 feet away), place your hands on the wall (~ 2 feet apart) at chin level, fingers pointing up and slightly out, lower body to wall until chest touches, push back to starting position. ** a regular push-up can be performed if this exercise is too easy - keep your feet and legs together, legs straight with knees off the floor, push your body up and lower back down. |
| BACK |
| I. Seated Rowing (latissimus
dorsi - "back") - sit in a chair turned to the left side with feet flat on floor - place left arm across legs and lean forward resting chest on legs with arm between - extend the right arm straight down with weight in hand (palm facing feet) - lift weight bringing hand up to chest - keep the elbow close to the body and pointed up toward the ceiling during the lift - lower the weight back down to fully extended arm position and tap the floor - inhale when you lower the weight and exhale as you lift the weight - squeeze your back muscle as you lift - repeat to the desired amount of repetitions - switch and repeat above sequence with left arm |
| II. Shoulder Pinches
(rhomboids and middle trapezius - "between the
shoulder blades") - sit or stand with good posture - bend arms to 90° and hold away from your sides - pinch shoulder blades together bringing elbows toward each other in back - squeeze back muscles between shoulder blades as you pinch - inhale as you pinch shoulder blades together lifting your chest and exhale as you rest - repeat to the desired amount of repetitions * may use a band or tube with this exercise for greater resistance ** relax your head/neck and don't jut in out forward |
| ARMS |
| I.Biceps Curl (biceps -
"front of upper arm") - stand with your feet comfortably apart - hold the dumbbells with arms straight down at your sides palms facing forward - raise the right dumbbell up to the shoulder - lower the weight back to the fully extended arm position - repeat above steps with left arm and continue to alternate arms - inhale as you lower the weight and exhale as you lift the weight - keep your elbows glued next to your sides - squeeze the biceps muscle (front arm muscle) as you lift - repeat to the desired amount of repetitions * may do both arms together but be careful not to sway with your back to assist with lifting ** can do this exercise sitting on the front edge of a chair just make sure arms fully extend |
| I. Triceps Extension
(triceps "back of upper arm") - sit or stand with good posture (don't slouch or arch your back) - hold your right arm straight up over your head - make an L-shape with your hand with palm facing the ceiling - place the dumbell in your hand with it hanging down toward your head - make an L-shape with the left hand and place it over the right hand (so both hands hold weight) - lower the weight down to the middle of your back bending your elbows - keep the elbows in close to the head and pointed up - raise the weight back to the starting position fully extending both arms - inhale as you lower the weight and exhale as you lift the weight - squeeze the triceps (back arm muscle) as you lift the weight - repeat to the desired amount of repetitions * the dumbbell is held in the vertical position throughout the exercise ** do the kickbacks if this exercise is painful or you can't get in the overhead position |
| II. Kickbacks (triceps
"back of upper arm") - sit in a chair turned to the left side with feet flat on floor - place left arm across legs and lean forward resting chest on legs with arm between - place the right arm with the dumbbell next to your side elbow is bent and pointing toward the ceiling - extend the right arm straight up toward the ceiling keeping the elbow pointed up - squeeze the triceps (back arm muscle) while lifting - inhale as you lower the weight and exhale as you lift the weight - repeat to the desired amount of repetitions - repeat with the left arm turning body to the right * keep the elbow pointed up throughout the exercise - it's the fulcrum point ** do this exercise if the overhead triceps extension is painful to your shoulders or you can't get in that position |
| II. Chair Push-up (triceps,
deltoids, pectoralis - "arms, shoulders, and
chest") - sit in a chair with arm-rests, feet apart and flat on floor - place hands on the arm-rests of the chair with elbows bent up behind you - push buttocks off seat of chair by pushing down with arms extending the arms all the way - slowly lower back down to the starting position - inhale as you lower your body and exhale as you lift your body - squeeze the triceps (back arm muscle) as you lift your body up. repeat to the desired amount of repetitions * this is a hard exercise and you might only be able to lift up only part of the way ** don't use your legs to help you push up - this is an arm exercise *** don't stand up all the way just to the fully extended arm position |
| SHOULDERS |
| I. Military Press (deltoids,
trapezius, and triceps - "shoulders and arms") - sit in a good straight chair that supports your back feet apart flat on the floor - positing your arms with the dumbbells at shoulder height palms facing forward - extend the arms straight over your head touching the dumbbells together at the top - lower the weights to your starting position - inhale as you lower the weight and exhale as you lift the weight - be careful and extend the arms straight up and down in line with your body - relax the shoulders as you lift - repeat to the desired amount of repetitions * may alternate arms to make this exercise easier and to concentrate on one shoulder at a time |
| II. Upright Row (deltoids
and trapezius - "shoulders and upper back") - sit in a chair towards the front edge feet ~2 feet apart flat on floor - place your arms straight down in front of you between your legs palms facing backwards (toward your body) - pull the dumbbells up to your chin, bringing the elbows up toward the ceiling (to the height of your ears) - pause, then lower the weights back to the starting position - inhale as you lower the weight and exhale as you lift the weight - relax the shoulders in this exercise and keep your head up - repeat to the desired amount of repetitions * this exercise may be done in standing if desired by standing with legs apart and weights resting on thighs then lift |
| II. Shoulder Shrugs
(trapezius - "shoulders below your neck") - stand up straight with feet comfortably apart - hold the dumbbells straight down at the sides of your thighs with palms facing each other - raise your shoulders up toward your ears and then rotate backwards as you lower them - keep the weight next to your thighs throughout the exercise - don't move your head or neck and keep arms straight - inhale as you lower the weight and exhale as you lift the weight up - repeat to the desired amount of repetitions * may do this exercise sitting with arms straight down next to the legs |
| II. Front Shoulder Raise
(front deltoid - "shoulder") - sit in a chair toward the front edge with feet together flat on the floor - place your arms straight down with the palms facing backwards (your body) - raise one dumbbell with arm straight out in front of your body to chin level - lower to the starting position - repeat with other arm - inhale as you lower the weight and exhale as you lift the weight - keep your arm straight throughout the exercise - don't sway your body back and forth - repeat to the desired amount of repetitions * may do this exercise standing with feet space comfortably apart but be careful with your back ** this is a hard exercise start with light weight |
| II. Lateral Shoulder Raise
(middle deltoid - "shoulder") - sit in a chair toward the edge turned to the left with feet together flat on the floor - rest left arm on the back of the chair - place the right arm straight down with the palm facing the body - raise the dumbbell up to shoulder level with the elbow slightly bent (don't lock your elbow) - lower to the starting position - inhale as you lower the weight and exhale as you lift the weight - repeat to the desired amount of repetitions - repeat with left arm by turning to the right and resting the right arm on the back of the chair * this is a hard exercise start with a light weight |
| LEGS |
| I. Mini-Squats (quadriceps,
hamstrings, and gluteals - "legs") - stand up straight and look at an object slightly higher than your eyes - place the feet slightly wider than shoulder width apart, toes pointing slightly outward - hold onto a back of a chair, wall or kitchen sink for support if needed for balance - bend the knees squatting down to ¼ - ½ range - push your bottom backwards as you lower your body as if you were going to sit in a chair - return to the starting position squeezing your buttocks as you come up - inhale as you go down exhale as you come up - repeat to the desired amount of repetitions * keep your knees positioned behind your toes during the entire movement ** keep your heels on the floor with your weight back on your heels *** as an alternative you can do chairs raises (if you have knee problems, have been inactive or are overweight start with these) Sit on the edge of the chair, fold arms across chest, stand up straight, then slowly lower back to chair. |
| I. Heel Raises
(gastrocnemius and soleus - "calf ") - stand up straight and hold onto a chair, wall or kitchen sink for balance - position feet comfortably apart with toes pointing forward - rise up on your toes as high as you can - slowly lower yourself back down - inhale on the way down and exhale on the way up - squeeze your calf muscles as you lift your body - repeat to the desired amount of repetitions * may point the toes inward and outward for variation before lifting ** don't rock and keep the legs straight |
| II. Step-ups (quadriceps,
gluteals, and gastrocnemius - "legs") - find a step or stool with an 8 to 12 inch step-up - face the step ~1 foot away - step-up with the left leg with the foot firmly on the step, pause, then step down on right leg followed by the left leg - inhale as you step down and exhale as you step up - repeat to the desired amount of repetitions - repeat these steps with the right leg next |
| III. Leg Extensions
(quadriceps - "front thigh") - sit in a good chair that supports your back, feet apart flat on the floor - place a strap-on weight (ankle weight) on one leg - raise that leg straight up extending it at the knee and hold briefly - keep the thigh on the chair and squeeze the front thigh muscle (quadriceps) as you raise the leg - slowly lower the leg back to the starting position - inhale as you lower the weight and exhale as you lift the weight - repeat to the desired amount of repetitions - repeat with the other leg * if painful grinding in the knee end the extension at ~ 40° |
| IV. Leg Curls (hamstrings -
"back thigh") - lie face down on the floor or a bench - place a strap-on weight around your ankle - slowly raise the leg toward your buttocks as far as you can keeping your hip and knee on the floor - squeeze the back thigh muscle (hamstring) as you lift the leg - lower leg to the starting position - inhale as you lower the leg and inhale as you lift the leg - repeat to the desired amount of repetitions - repeat with the other leg * for muscle balance your hamstring should lift 50-75% of the quadriceps |
| TRUNK |
| I. Abdominal Crunch
(abdominal muscles - "upper and lower stomach") - lie on your back on the floor with your knees bent and your feet flat on the floor - place your hands behind your head with the fingers intertwined - lift your shoulders 3-4 inches off the floor by squeezing your stomach muscles (abdominals) - lower the torso back until just your shoulder blades touch - don't pull on your head and keep the elbows out, try looking up at the ceiling to avoid pulling on your head - inhale as you lower your body and exhale as you lift - don't sit up all the way and keep the small of your back flat on the floor - repeat to the desired amount of repetitions * if you have neck pain or are a beginner cross your arms over your chest and perform the sit-up as above |
| II. Reverse Crunch
(abdominal muscles - "upper and lower stomach") - lie on your back on the floor with your knees bent and your feet flat on the floor - place your arms straight down at your sides with the palms flat on the floor - keep your knees and feet together and bring your knees toward your chest - hips should leave the floor but not more than 4 inches - slowly lower the feet back to the floor and without pushing off repeat the lift - inhale when lowering the legs and exhale when lifting them to the chest - repeat to the desired amount of repetitions |
| II. Crossover Crunch
(internal & external obliques and transverse
abdominous - "sides of your waist") - lie on your back on the floor with your knees bent and your feet flat on the floor - cross the right ankle over the left knee - place your hands behind your head with the fingers intertwined - may put the right arm straight out to the side(palm down) to prevent pulling on the head and for beginners - lift your torso up bringing the left elbow towards the right knee, squeezing the stomach muscles (abdominals) - keep the right elbow or arm in contact with the floor as you lift - lower back down to the starting position - inhale as you lower the torso and exhale as you lift - repeat to the desired amount or repetitions - repeat these steps with left ankle over right knee and bring right elbow towards left knee as you lift * don't pull on the head and gently rotate the trunk when rising ** don't lift up all the way elbow should not touch knee and keep legs relaxed |
| I. Lying Superman (back
extensors and abdominal muscles - "low back and
stomach") - lie on the floor face down with the arms and legs straight - lift the left arm and right leg off the floor while squeezing the buttocks (gluteals) and stomach muscles (abdominals) - hold for 5 seconds then return to the starting position - repeat these steps with the other limbs (right arm with left leg) - repeat to the desired amount of repetitions * may do this exercise on your hands an knees for greater challenge but keep back in neutral position (no swaying or arching) |
by Carol Glasscock, MS,PT
Return
to Home | Return
to Fitness Tips
©1999 Fit For Life. All rights reserved.