10 Upper Body Exercises on a GR8FLEX Total Performance Gym

Exercise 1: Chest Press

To start with the chest press, adjust the bench to a suitable incline and grab the handles. Press outwards as if you are performing a bench press with a barbell, but using your body weight as resistance. You can vary the incline to target different parts of your chest.

Exercise 2: Shoulder Press

Lean forward slightly and press the handles upwards to perform a shoulder press. Adjust your body position to ensure stability and effectiveness. This exercise targets your shoulders, helping to build strength and stability.

Exercise 3: Chest Fly

For the chest fly, keep your elbows slightly bent and move your arms out to the side, then bring them back together. This exercise isolates your chest muscles and provides a different angle of resistance compared to the chest press.

Exercise 4: Lat Pull Down

Lie down on the bench and grab the handles. Pull them down towards your sides, mimicking the motion of a lat pull-down machine. This exercise targets your latissimus dorsi muscles, helping to strengthen your back.

Exercise 5: Pull Over

While lying down, extend your arms over your head and pull the handles down in a sweeping motion. This exercise primarily targets your lats, providing a different angle compared to the lat pull-down.

Exercise 6: Skull Crusher

Sit on the bench and extend your arms overhead, then bend your elbows to lower the handles towards your head. This exercise targets your triceps and is great for building arm strength.

Exercise 7: Row

Face the back of the machine and pull the handles towards your body, squeezing your shoulder blades together. This rowing motion targets your back muscles, including your rhomboids and middle trapezius.

Exercise 8: Biceps Curl

Sit on the bench, grab the handles with your palms facing up, and curl them towards your shoulders. This exercise isolates your biceps and helps to build arm strength.

Exercise 9: Lateral Raise

Lie down on the bench, extend your arms to the sides, and lift them to shoulder height. This lateral raise targets the outer part of your shoulders, known as the lateral deltoid.

Exercise 10: Reverse Fly

Sit upright on the bench, extend your arms out to the sides, and squeeze your shoulder blades together. This reverse fly targets the posterior deltoid and helps to improve shoulder stability and posture.

Conclusion

By incorporating these 10 upper body exercises on a GR8FLEX Total Performance Gym into your routine, you can effectively strengthen your chest, back, shoulders, and arms.

If you're looking for a versatile at-home workout, the GR8FLEX Total Performance Gym provides a comprehensive and convenient solution.

GR8FLEX High Performance Gym with Total ...

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