Main muscles worked: upper and inner pectorals, front deltoids and triceps.
Lying on your back on an incline bench, a dumb-bell in each hand at upper chest/shoulder level, push the weights overhead then lower back to the start position on the chest/shoulders for one rep. Repeat the movement for three sets of 6-8 reps, increasing a few reps workout until you achieve 12-15 reps, then add weight and drop back down to 6-8 reps. (Pic 19a&b)
Weight Training for the Martial Artist 4) LUNGES
Main muscles worked: hips, thighs and calves.
Holding a dumb-bell in each hand, hanging at the sides of the body, take a long step forward with one foot, lowering the knee of the back leg, and bending the knee of the front leg. Come back to the starting position and repeat the movement with the opposite leg. This double step is one rep. (Pic 20a)
Repeat for three sets of 6-8 reps increasing over several workouts to 12-15 reps. When this is achieved add weight and decrease the reps back down to 6-8. (Pic 20b)
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.