How to do Dumbbell Bench Press
A great way to increase the pectoralis (chest) muscles. The traditional bench press is a great way to work out the chest muscles; however it is limited in free motion. The Dumbbell Bench Press works on different muscles that do not get any attention doing the traditional bench press. Enjoy!
Level: Intermediate
Muscles: Pectoralis, Triceps Brachii
Equipment: Bench + Dumbbell Weights
Step 1: Start with a weight that is manageable if this is your first time doing this exercise. Grab two dumbbells and while standing let them sit on your thigh muscles. Next sit down on one side of the bench, while having the dumbbell weights resting on your thighs.
Step 2: Next lie down on your back against the bench while lifting the weights into position of a bench press. Have your hands about shoulder width apart and push the dumbbell weights straight up as if you were doing a regular bench press.
Step 3: Lower the weights as far as shoulder mobility allows. Be careful with lowering too far as this can put a lot of stress on the shoulder joints.
Safety Tips:
1. Have a spotter if you are lifting a weight that is difficult for you.
2. If you lose control, immediately push the weights away from your torso and head and drop them on the ground.
3. If a weight is difficult to get into position, have a spotter help you get the dumbbell weights into position for the exercise.
4. Use your legs to help push the dumbbell weights into bench press position.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Diamond Pushups
Want to increase those triceps? This is a great home exercise to do to increase the size of your arm. Try it and leave a comment below!
Level: Intermediate
Muscles: Pectoralis, Triceps
Equipment: None
Instructions:
Step 1: Position yourself on the ground as if you were doing a regular pushup. Instead of having your hands slightly wider than shoulder width apart, you want to bring both your hands together towards the center of your chest. Now try to form the shape of a diamond with both your index fingers and thumbs connecting from each hand. You want to also maintain a straight and rigid torso.
Step 2: Now all you have to do is lower your chest towards to ground slowly and push back up off the ground and repeat. You can make this exercise harder by elevating your feet with a bench or chair.
Safety Tips:
This exercise is stressful on the wrists. If you have bad wrists we recommend that you skip this exercise all together to avoid injury.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
Flu Shot Outtakes
These are outtakes from our video on Flu Shots. The original video can be watched at:
http://www.youtube.com/watch?v=BGzy1OeCE1A
John Duong, Michael Tran, David Duong, and Paul Tran are featured in this video.
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How to do the Ab Twist – Ab Workout
Many people strive to get that perfect 6 or even 8 pack to show them off. Many people tend to make the mistake of only doing one type of workout to get those great looking abs. They fail to realize it is more than just the conventional sit-up. There are many more muscles in the abdominal area and the obliques are one of the other primary muscles in this region. This is why we created this video on how to do the ab twist to work those obliques!
Step 1: Lie on the ground on your backside (you can use a mat to make it more comfortable). Now extend your legs straight out and upward with your hands placed at your sides at the level of your shoulders for stability.
Step 2: Now try to keep your upper body stable and begin to roll your legs downward to one side bringing your feet near the floor. Be sure to keep both legs together.
Step 3: Bring your legs back up to starting position and repeat the same steps but to the opposite side. Then, return to the starting position and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Bicycle Kicks
This video is how to do Bicycle Kicks. Dennis Tran is the demonstrator and Paul Tran is the narrator.
Step 1: Begin by lying down onto your back on the ground or mat. Lift your legs upward and have your thighs point towards the sky. Bend your knees to 90 degrees. Place your hands flat behind your ears.
Step 2: Next you want to try to alternate pumping your legs back and forth as if you were riding a bicycle. At the same time, try to rotate your torso from side to side utilizing your armpit as the arrow pointing toward the opposite knee.
Incorrect Method:
1. Forgetting to alternate legs and using the armpit as the arrow pointing at the opposite knee.
2. Do not pull on your neck with your hands. This may cause a strain on the neck.
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Disclaimer:
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
Flu Shot
Every year when the leaves begin to change color it is about that time we get our annual flu shots. The influenza virus is the cause of the serious illness that we call the flu. It is a respirtory illness that is sometimes confused for other more mild illnesses, however if you get the flu YOU KNOW YOU HAVE IT. It causes you to be extremely weak and generally takes about 1 week to recover from.
We created a video that talks about flu myths, what the flu is, how it works, safety tips, who should be vaccinated, and where you can get the shot. I hope you enjoy the video! Thanks for watching.
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