Incline dumbbell presses

Purpose of exercise: To develop the upper pectoral muscles.

You can very the angle of the incline bench, the more upright the bench, the more you work the upper pecs.

Execution: Take dumbbell in each hand and back on an incline bench. (1) Clean the dumbbells and hold them at shoulder height, palms facing forward. (2) Lift them simultaneously straight up overhead, then lower them back to the starting position. As a       variation, you can begin with palms facing one another and twist as you lift so that the palms face forward at the top then twist them back to the starting position as you lower the dumbbells. You can vary the angle at which you tram from workout to workout, or from set up set in the same workout. If you do the latter, being at a steep incline and work downward toward a

Reverse wrist curls with barbell

position-1

Purpose of exercise: TO DEVELOP THE OUTSIDE (EXTENSORS MUSCLES) OF THE FOREARMS.

Execution: grasp a barbell with an overhand grip, hands about 10 inches apart. Lay your thighs so that they are parallel to the floor and your wrist and hands are free and unsupported. Bend your wrists forward and lower the bar as far as you can. (2)Then bring them back up and haft the bar as far as possible, trying not to let the forearms move during the exercise

Behind-the-Back wrist Curl

Purpose of exercise: TO DEVELOP THE FLEX OR MUSCLES OF THE FOREARMS.

This is a real power exercise for the forearm flexing, and you can go for the heaviest possible weight.

Execution: (1) back up to a barbell rack and grasp a bar. Lift it off the rack and hold it down at arms lends about shoulder width apart, palms facing toward the rear. Keeping your arms steady, open your fingers and let the bar roll down out of your palms. Close your fingers, roll the bar back up into your hands, and