Live Fit Arena

Weight Plate Bench Dip
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulder

1. For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.

2.The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.

3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.

5. Repeat for the recommended amount of repetitions.

Caution: By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging. It is best to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.

Dumbbell Clean Exercise

Also Known As: Dumbbell Power Clean

Main Muscle Worked: Hamstrings
Other Muscles: Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps

1. Begin standing with a dumbbell in each hand with your feet shoulder width apart.
2. Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
3. To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
4. After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
5. Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Corkscrew Pushups.
How to do it:
1. Start in a standard push-up position, often called plank.
2. Walk your feet up towards your hands so that your knees are bent in a (roughly) 90 degree angle.
3. Ensure that your hips are higher than your head.
4. Here’s where it gets tricky: Lower your left side close the floor by bending your elbows slightly and rotating the side of your body. It’s the corkscrew motion.

Pause here. Then rotate to the opposite side.
Pause again, and then go back to the starting position.