The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Exercise Instruction DiagramShoulders and ArmsInclineDumbbellPressDumbbellFlysBehind theNeck Press1. Lie on 20˚ incline bench. Feet flat onfloor.2. Bring the dumbells to front ofshoulders as if holding a bar.3. Press dumbbells up until arms areextended, elbows slightly bent. Keeplower back on bench and do not archback.4. Pause. Lower dumbbells to upperchest, repeat movement.5. Exhale raising dumbbells, inhalelowering.1. Lie on bench with feet flat on floor.2. Hold dumbbells at arms lengthabove upper chest with palms facingeach other.3. Keeping elbows slightly bent, lowerdumbbells out to each side of chest insemi-circular motion. Dumbbellsshould be even with sides of chestand slightly back.4. Pause. Return dumbbells to startingposition using same path ofmovement.5. Repeat steps 3,4. Exhale raisingdumbbells, inhale loweringdumbbells.1. Sit with back straight and againstsupport pad, keeping feet flat on thefloor. Bench should be inclined 5-10˚,if possible.2. Raise dumbbells to shoulderheight, palms facing forward. If usingbarbell, remove from safety holder.Keep elbows out.3. Raise dumbbell/barbell to armslength, overhead. Use a careful,controlled motion.4. Pause. Lower weights to startingposition. Exhale raising weights,inhale lowering them.270 Weight Lifting Techniques