Lying back on a bench (preferably a declined bench, but a flat bench will do), grasp a barbell or E-Z curl bar with an overhand grip. Raise the barbell until your arms are fully extended, NOT LOCKED OUT, straight above your face (be careful). Keeping your upper arms in this position, bend your arms to lower the weight to a position just above your forehead (again, be careful). Slowly straighten your arms to raise the weight to the starting position and repeat. French Presses can be done flat, inclined or declined, and  can also be done with dumbbells.

French Press


Standing up straight with a dumbbell in one hand, raise that arm straight up above your head, palm facing inward. Slowly bend your arm to lower the weight to a position behind your head. Raise by reversing the motion, and repeat for reps. Can also be done with both arms at once holding a heavier dumbbell, as shown in the illustration, or with a barbell.

Overhead Dumbbell Extension


For this exercise you will need either a bench and a chair, or two chairs facing each other about 3-4 feet apart. Sit on the edge of the bench, or one of the chairs , and brace yourself with your hands on the edge of the chair right beside each leg. Reach your legs across to the other chair and put your heels on the edge. Your body should now be stretched across the two chairs supported only by your hands and heels, with your back in an upright position and your butt just off the edge of the first chair. Slowly bend your elbows to lower your body as far as the flexibility in your shoulder joint will allow. When you reach the lowest point that you can, slowly push up by extending your arms. DO NOT arch your body in an attempt to help lift yourself up. Repeat.

Bench Dips


Lean forward alongside a flat bench with the knee closest to the bench resting on the bench, and your upper body supported by resting the hand that is on the same side, on the bench. Keeping your back straight, grasp a dumbbell in your other hand, with your upper arm parallel to the floor along side your torso, and your elbow bent 90 degrees. Keeping your upper arm motionless, slowly extend your arm, raising the dumbbell behind you until your arm is fully extended, parallel to the floor. Slowly lower the weight to the starting position and repeat. Can also be done with both arms, bent forward, back straight.

Dumbbell Kickbacks


Standing up straight in front of a lat tower, grasp a rope handle, or a straight-bar handle with both hands in front of your chest. Keeping your upper arms motionless, extend your elbows completely, with your lower arms moving in a downward arc, until your arms are totally straight. Locking out is not a factor in this exercise. Slowly return to the starting position, and repeat for reps.

Press Downs

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