Targets pectoral muscles while working biceps, deltoids, and latissimus dorsi. Upright version of lying bench press for upper-body strength. Suitable for beginners
Form fist first to tighten muscles. Extend arm straight down or out to side. Bend elbow slowly while keeping shoulders relaxed. Hold position with fist facing head
Proper warm-up reduces injury risk and prepares body for workouts. Dynamic movements mimic workout activities for optimal results. Warm-up should take 5-10 minutes with 3-4 exercises. Listen to body and avoid pain during warm-up
Stand with dominant foot forward facing opponent. Keep stomach close to table surface. Elbow should be 3-4 inches from chest. Arm should be centered with thumb in front of nose
Complete rest is never a permanent solution for back injuries. Core stability requires coordinated muscle activation around the spine. Core muscles must work together to create natural weightlifting belt
Isometric exercise involves static muscle contraction without visible joint movement. Main types are presses, pulls, and holds. Can be unweighted (self-resistance) or weighted (fixed weights)