Hi, I am Rekha Ganguly, I am a fitness trainer. In this video I will be showing you a few
exercises for your upper body. I will show you how to do a dumbbell inclined chest press.
Lie back on an inclined bench. Grasp a dumbbell in each hand on top of your thighs. Lift them
one at a time so that you can hold them shoulder width apart. This is your starting position.
Push the dumbbells up with your with your chest exhaling as you do so. Lock your arms
once you get to the top and hold for a second. Slowly start lowering the weight. Repeat the
movement for the number of reps in your set. You can do 8-10 reps.
I will be showing you how to do a Dumbbell front raise. Pick up a couple of dumbbells
and stand with a straight torso and the dumbbells on front of your thighs at arms length with
the palms of the hands facing downwards towards your thighs. This will be your starting position.
While maintaining the torso stationary lift the left dumbbell to the front with a slight bend
on the elbow and palms of the hands always facing down. Continue to go up until your
arm is slightly above parallel to the floor. Exhale as you execute this portion of the
movement and pause for a second at the top. Inhale after the second pause. Now, lower
the dumbbell back slowly down to the starting position as you simultaneously lift the right
dumbbell. Continue alternating in this fashion. I will now be showing you how to do a Dumbbell
Lateral Raise. Pick up a couple of dumbbells and stand with a straight torso and the dumbbells
by your side at arms length with the palms facing down. This will be your starting position.
While maintaining the torso in a stationary position lift the dumbbells to the side with
the slight bend of the elbow and hands slightly tilting forward. Continue to go up till your
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. Lets do some deep push ups. Keep your body stiff and straight as a plank. Elbows
at 45 degree angle from your sides. Breathe in on the way down. Lower your body all the
way allowing your sternum to gently touch the floor. Breathe out on the way up.