Alternating Dumbbell Bench Press

This is a great exercise for the chest as well as shoulder stability. It is also an awesome way to challenge your core, because since you are only moving one dumbbell at a time, you have to really focus on engaging the core throughout the whole exercise. Another bonus is that since you have the same amount of weight on each side, you can start to even out the strength on either side of your body.

• Start with a pair of dumbbells that you could do at least 15 reps of bench press with. Grab a bench
• To begin this exercise, lay down on the bench and hold the dumbbells directly above your chest with your arms straight and the dumbbells touching
• While still holding one dumbbell in place, bring the other one down to the side of your chest and then press it back up until your arm is straight again. Repeat on the other side and that is one rep
• Make sure that while you bring one dumbbell down you are focusing on keeping the other arm locked in place and engaging your core so that you don’t move side to side.

Bozeman Hot Springs

Accountability Challenge

The intent of this challenge is not only to motivate you to get moving, but also to get the results out of your current workouts. This is the ultimate accountability challenge. You will be held accountable by your trainers, Lexie and Alex, as well as your MyZone that you can purchase, if you so choose. The goal of this challenge is to motivate you to get into the gym at least 3 times per week.

Start Date: Monday, January 18^th

Finish Date: Sunday, March 14^th

How It Works:

• Register for the challenge on Schedulicity by Monday, January 18^th to be included
  • Email lexie@bhsprings with any questions
• You will be sent an invite to join the Bozeman Hot Springs Accountability Challenge private Facebook group
  • Here we will share workouts, nutrition tips, and help to stay accountable
• Receive 3 optional full-body workouts designed to train your entire body
• There are all levels of fitness in this challenge, so this is a basic workout plan designed for everyone. Modify them how you need to if you decide to use them
• Schedule an optional 30-minute meeting with either Lexie or Alex to ask any questions, get nutrition advice, or demonstrate equipment in the gym
• Email Lexie@bhsprings.com to arrange a time

Parallel bar dips are an advanced variation of the tricep dip exercise on a bench or elevated surface. Both moves work your triceps, chest, shoulders, and arm muscles.

To perform parallel dips, you can do body weight or add extra weight during the exercise by:

• wearing a dip belt with weights attached to it
• wearing a weighted vest or a heavy backpack
• holding a dumbbell between your ankles

Weighted dips should only be performed if you already have good upper body strength and can perform the exercise with good form at body weight. If you’re new to weighted dips, try doing regular bench dips first to get the move down and build your strength or add assistance to the dip machine until you are able to perform the move at body weight.

What are the benefits of dips?

Dips help strengthen the muscles in your: chest, shoulders, triceps, upper back, and lower back.

When done correctly, weighted dips can add muscle mass to your upper body. This exercise can also help build your strength for other exercises like bench presses.

Another benefit of dips is the ability to work opposing muscle groups at once. This is due to the fact that dips are a closed kinetic chain exercise.

With kinetic chain exercises, the hands or feet are pressed against an immovable surface — in this case, parallel bars or a bench. These exercises are beneficial because they work multiple opposing muscle groups at the same time and isolate the muscles you are trying to work.

Follow these steps to do weighted dips safely and with good form.

1. Align your body in between the two parallel bars on the assisted dip machine. If you are needing assistance, make sure the assisted knee pad is in it’s upright position and place your knees on top of it. As it lowers to your starting position with your arms straight, tighten all the muscles in your body.  Hold onto the bars as you hold your body at arm’s length — arms and elbows straight and locked. Keep your head in line with your trunk, wrists in line with your forearms.
2. Inhale as you slowly start to lower your body. Let your torso move slightly forward and your elbows to flare out alongside your body’s path of travel.
3. Once you feel a stretch in your chest, and your elbows are close to a 90 degree angle or slightly less, breathe out and start to push yourself slowly back up to the starting position squeeze the triceps hard.

Repeat the movement.