We all want a fit and lean body; some of the great ways to achieve our dream goal is to practice weight-free exercises, as free weight exercises help improve your functional fitness levels. By doing free weight exercises, it allows you to target a particular area of your body as well as address imbalances. Don’t worry if you think you are not getting stronger, as it takes time to see improvement in your muscle definition, especially when doing free weight exercises.
However, doing these exercises correctly is another thing, so you should perform them properly to get more benefit from your training or workout session. To help you understand the exercises better, we will go through the free weight exercises and some incredible upper body workouts.Â
The first and foremost thing to know is what free weight training is? As the name suggests, free weight training is an exercise in which we do not use machines. So, usually, one of the most versatile types of free weight exercises is with a pair of dumbbells.Â
Dumbbells Shoulder Press
For doing this exercise: First, sit on a bench in an upright position, holding the dumbbells in each hand. Bring your arms up, and along with it, be ready to push the weights above your head. Ensure you have the dumbbells at your ear height and hold them at a 90-degree angle to your body.
Once you push the weights upward, bring them back down. Remember to keep your back straight, and your hips pushed back into the bench. Beginners who will be performing this exercise should start with a lightweight like women can start with 5-pound dumbbells and men with 10 to 12-pound dumbbells. This is an excellent exercise for upper body strength.
Incline Dumbbell Press
This is another excellent exercise that will keep you fit and also improve your body strength. While performing this exercise, make sure your bench is at a 45-degree angle. You can adjust the seat according to you. Hold the dumbbell in each hand, sit either keeping your back straight, or you can also arch your back. Keep your feet pressed onto the floor. Now bring your hands in a bench press position, your weight should be around the chest height, and your elbow should be at 45 degrees to your body. Now push your dumbbells up and towards each other so that they meet your eye line, bring them down into their starting position and repeat. They will target your triceps, pecs, and build your upper body muscles and tighten them.
Rear Dumbbell Fly
Bend your knees slightly, elevate your chest, and then bend down so that it looks like your upper body is parallel to the ground. Make sure your back is straight. Hold the dumbbells in your hand, and then slowly bring your hands down directly below the shoulder. Ensure you have kept your neck straight and aligned with the spine, squeezing your shoulder blades together. Try to lift your arms as high as possible, then bring them down in their actual position and repeat. This exercise is perfect for arms and shoulders, biceps, and triceps.
