*Chest, Shoulder & Tricep Group

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Exercise and Photo List.

1. Flat Bench Press. 8. Machine Flyes on Pec Deck  15. Dips.
2. Flat Bench Dumbbell Presses. 9. Bent-Over Cable Crossovers. 16. Bent-Arm Side Lateral Raises.
3. Decline Bench Presses. 10. Seated Military Press with Straight Bar. 17. Shoulder Shrugs with Straight Bar.
4. Incline Bench Press. 11. Seated Behind the neck Military Press. 18. Shoulder Shrugs with Dumbbells. 
5. Incline Bench Dumbbell Presses. 12. Seated Overhead Dumbbell Presses. 19. Nose Breakers using Curl Bar.
6. Dumbbells Flyes on Flat Bench. 13. Upright Rows with Straight Bar. 20. Cable Tricep Press.
7. Dumbbells Flyes on Incline Bench. 14. Upright Rows with Dumbbells.

21. Kick Backs.

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Upper Body Exercises

Chest, Shoulder & Tricep Group

1. Flat Bench Press - using straight bar.


Figures 1A & 1B.

Muscles: Primary: Pectoralis Major. Secondary: Anterior Deltoids, Triceps Brachii.

Technique: Lower bar to chest (keeping elbows out), pause at bottom, then return to start. Hands are spaced approximately 1¼ - 1½ times your shoulders width. Thumbs should be wrapped around the bar, with feet flat on the floor. Tips: Keep wrists straight throughout the entire movement. Do not raise your hips up off of the bench. Raising your hips is a method of "cheating", it makes the exercise easier by "declining" the angle of your bench. If you can't perform this exercise with good form, please use less weight.

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2. Flat Bench Dumbbell Press



Figures 2A & 2B.

Muscles: Primary: Pectoralis Major. Secondary: Anterior Deltoids, Triceps Brachii.

Technique: Lower dumbbells to sides of chest, elbows out, palms facing as indicated in Figure 2B. Press dumbbells up over your chest, as your arms near their full extension start to turn your palms in so that dumbbells meet as shown, pause, and reverse the movement to return to start. Thumbs should be wrapped around the dumbbells, with feet flat on the floor. Tips: Same as Flat Bench (exercise 1).

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3. Decline Bench Press


Figures 3A &  3B.
Muscles: Primary: Lower Pectoralis Major. Secondary: Anterior Deltoids, Triceps Brachii.

Technique: Lower bar to chest (keeping elbows out), pause at bottom, then return to start. Hands are spaced approximately 1¼ - 1½ times your shoulders width. Thumbs should be wrapped around the bar, with feet flat on the floor. Tips: Keep wrists straight throughout the entire movement. Do not raise your hips up off of the bench. Raising your hips is a method of "cheating", it makes the exercise easier by "declining" the angle of your bench. If you can't perform this exercise with good form, please use less weight. 

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4. Incline Bench Press


Figures 4A & 4B.

Muscles: Primary: Upper Pectoralis Major. Secondary: Anterior Deltoids, Triceps Brachii.

Technique: Lower bar to chest (keeping elbows out), pause at bottom, then return to start. Hands are spaced approximately 1¼ - 1½ times your shoulders width. Thumbs should be wrapped around the bar, with feet flat on the floor. Tips: Keep wrists straight throughout the entire movement. Do not raise your hips up off of the bench. Raising your hips is a method of "cheating", it makes the exercise easier by "declining" the angle of your bench. If you can't perform this exercise with good form, please use less weight. 

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5. Incline Bench Dumbbell Press
 

Figures 5A & 5B.

Muscles: Primary: Upper Pectoralis Major. Secondary: Anterior Deltoids, Triceps Brachii.

Technique: Lower dumbbells to sides of chest, elbows out, palms facing forward as indicated in Figure 5A. Press dumbbells up over your chest, as your arms near their full extension start to turn your palms (in) so that dumbbells meet as shown, pause, and reverse the movement to return to start. Thumbs should be wrapped around the dumbbells, with feet flat on the floor. Tips: Keep wrists straight throughout the entire movement. Do not raise your hips up off of the bench. Raising your hips is a method of "cheating", it makes the exercise easier by "declining" the angle of your bench. If you can't perform this exercise with good form, please use less weight.

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6. Dumbbell Flye on Flat Bench

NOTE: Graphics for this exercise will be added soon.

Muscles: Primary: Upper Pectoralis Major. Secondary: Anterior Deltoids.

Press dumbbells straight up over your chest with palms facing each other, point elbows out and keep them slightly bent. Move arms out in a wide arc, keeping dumbbells in line with chest, slowly lower dumbbells as far as is comfortable and then return - pressing arms together by contracting and concentrating on your pectorals. Thumbs should be wrapped around the dumbbell. Feet flat on the floor. Tips: It should feel as if you were flapping your fixed "wings". Keep head on bench.

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7. Dumbbell Flye on Incline Bench


Figures 7A & 7B.

Muscles: Primary: Upper Pectoralis Major. Secondary: Anterior Deltoids.

Press dumbbells straight up over your chest with palms facing each other, point elbows out and keep them slightly bent. Move arms out in a wide arc, keeping dumbbells in line with chest, slowly lower dumbbells as far as is comfortable and then return - pressing arms together by contracting and concentrating on your pectorals. Thumbs should be wrapped around the dumbbell. Feet flat on the floor. Tips: It should feel as if you were flapping your fixed "wings". Keep head on bench.

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8. Machine Flyes on Pec Deck


Figures 8A & 8B.

Muscles: Primary: Pectoralis Major. Secondary: Anterior Deltoids.

Technique: Align seat height so that elbows are in line with chest. Grasp handles placing arms as shown. Press arms together by contracting pectorals. Tips: It should feel as if you were flapping your fixed "wings". 

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9. Bent-Over Cable Crossovers
 

Figures 9A & 9B.

Muscles: Rear Deltoids.

Technique: Bend over, keeping feet a shoulders width apart and knees slightly bent for balance, hold cables, arms crossed, palms up, pull cables out to about shoulder height, pause - contracting rear deltoids. Tips: Do not swing your body

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10. Seated Military Press with straight bar.

Figures 10A & 10B. 

Muscles: Primary: Front and Outer Deltoids. Secondary: Triceps, Trapezius.

Technique: Unrack bar and lower to collarbone (keeping elbows out), pause at bottom, then press bar straight up until arms are fully extended. Thumbs should be wrapped around the bar. Hands are spaced approximately 1½ times your shoulders width. Feet flat on the floor. Tips: Only lower the bar as far as it is comfortable, and definitely no lower than top of collarbone. Don't force it. If you're too tight to go through the full range, have patience - you'll get there. Keep your wrists straight throughout the entire movement. Keep your back straight. For added safety - Use a shoulder press rack.

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11. Seated Behind the Neck Military Press.

Figures 11A & 11B.

Muscles: Primary: Front and Rear Deltoids. Secondary: Triceps, Trapezius. Technique: Unrack bar and lower to top of trapezius muscles (keeping elbows facing out), pause at bottom, then press bar straight up until arms are fully extended. Thumbs wrapped around the bar. Hands spaced approximately 1½ times times your shoulders width. Feet flat on the floor. Tips: Only lower the bar as far as it is comfortable, and definitely no lower than top of the trapezius muscles. Don't force it. If you're too tight to go through the full range, have patience - you'll get there. Keep your wrists straight throughout the entire movement. Keep your back straight. For added safety - Use a shoulder press rack.

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12. Seated Overhead Dumbbell Press

Figures 12A & 12B.

Muscles: Primary: Front and Outer Deltoids. Secondary: Triceps, Trapezius.

Technique: Raise dumbbells to shoulder height with palms in. Alternating Arms - Press dumbbells straight up. Thumbs should be wrapped around the dumbbell. Feet flat on the floor. Tips: Lower the weight slowly. Keep your wrists straight throughout the entire movement. Sit up straight with body rigid, keep your back straight. Do not lean or sway from side to side. Alternate Method: Can also be performed standing, with palms forward & elbows facing out, and/or using both arms simultaneously.

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13. Upright Rows with straight bar



Figures 13A & 13B.

Muscles: Primary: Front Deltoids, Trapezius. Secondary: Pectoralis, Triceps.

Technique: Hold barbell with arms fully extended, palms down, hands close. Pull bar straight up, keeping it close to body until the bar is just under your chin. Keeping elbows out to side. Pause at top, then lower to starting position. Do not swing your body. Tips: If performed correctly you will not feel pain or pressure on your wrists. If you do feel pain, then you need to change your grip, or possibly avoid this exercise altogether, or try performing it using dumbbells. You might also try this using an EZ-Curl bar.

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14. Upright Rows with Dumbbells


Figures 14A & 14B. 

Muscles: Shoulders. Primary: Front Deltoids, Trapezius. Secondary: Pectoralis, Triceps.
Technique: Hold dumbbells against upper thighs with arms fully extended, palms down, hands close. Slowly pull dumbbell straight up, keeping it close to body until nearly under chin. Keeping elbows out to side. Pause at top and then lower to starting position. Do not swing your body. Tips: See Upright Rows (Exercise 13.) Alternate Method: Simultaneous Dumbbell Rows.

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15. Dips


Figures 15A & 15B.
Muscles: Pectoralis and Triceps.

Technique: Hold yourself up on bars, arms fully extended, bend knees and cross your legs at the ankle, lower your body by bending shoulders and elbows down as far as you can, pause, then press back up to arms' length . Do not swing your body back and forth. Tips: If necessary, use a weight belt to add weight.

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16. Bent-Arm Side (Lateral) Raises


Figures 16A, 16B and 16C (Side View).

Muscles: Front and Outer Deltoids.

Technique: Standing with dumbbells at sides, palms facing in, arms bent to about a 90 degree angle. Raise dumbbells in semicircular arc to just above shoulder height, pause, then lower to starting position using same path. Tips: It should feel as if you were slowly flapping your fixed "wings". 

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17. Shoulder Shrugs using straight bar
 

Figure 17A & Figure 17B.

Muscles: Trapezius.

Technique: Stand and hold barbell with arms fully extended, palms down, hands and feet spaced about a shoulders width apart. Droop/Lower shoulders straight down as much as possible. Raise shoulders straight up, and return to start. Tips: Do not rotate shoulders in a circular motion from front to rear. Do not "cheat" by using your legs as a springboard to help you lift more weight.

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18. Shoulder Shrugs with Dumbbells


Figure 18B. & Figure 18A.
Muscles: Trapezius.

Technique: Same as Shoulder Shrugs (Exercise 17). Tips: Same as Shoulder Shrugs (Exercise 17). 

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19. Nose Breakers using curl bar.


Figure 19A. & Figure 19B.
Muscles: Triceps.

Technique: Grip EZ curl-bar with closest grip possible, palms as shown. Press bar to arms' length above your shoulders, lock your shoulders and lower bar to eyebrows by bending arms at elbows, and return to start. Thumbs should be wrapped around the bar, with feet flat on the floor. Tips: Don't assist your triceps by bringing your shoulders into this. Pick a weight that you're sure you can handle and lower it slowly and under control or you just might break your nose. Hence the name...

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20. Cable Tricep Press


Figure 20A. & Figure 20B.
Muscles: Triceps.

Technique: Stand erect and hold the bar with a close grip, hands about 8-10 inches apart, palms down, arms bent until biceps touch forearms. Keeping elbows locked to sides, press bar down to arms' length, pause and return to start. Thumbs should be wrapped around the bar, with feet together, and knees slightly bent. Tips: Don't assist your triceps by leaning your chest over the bar or by swinging your body. Be careful - don't let the cable burn your nose. :-) Alternate Method: Can also use medium or wide grip. 

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21. Kick Backs


Figure 21A. & Figure 21B.
Muscles: Triceps.

Technique: Place left knee and left arm on bench for support. Holding dumbbell in right arm, bend over until upper body is almost parallel to floor and draw right upper arm to side and lock it in position, bend elbow bringing lower arm and dumbbell towards face. Press dumbbell back until entire arm is parallel to floor, pause and return to start. Tips: Don't swing the top of your arm. Repeat exercise with other arm.

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