20 Dec Eight tips on how to train vibration plate upper body
For people wondering how to get an upper body workout on a vibration plate machine, it couldn’t be much more simple.It’s also one of the most effective ways ever designed to train your upper body.
The 3G Cardio AVT 5.0 Vibration Machine and 3G Cardio AVT 6.0 Vibration Machine offer ergonomically-correct handles, a comfortable vibration platform and overall stability and power to work your upper body.
These machines can benefit people from senior citizens to even the most advanced athlete. That’s because everyone can find their own value in vibration training.
When it comes to upper body workouts here are some key exercises you can do to train vibration plate upper body.
1. Triceps Dip – Facing away from the Vibration plate, firmly grip the edge and push upwards. Now bend the arms slightly and lower the hips toward the plate, squeezing the shoulder blades together. You should feel the tension mainly in your upper arms. For variation, repeat the exercise with your legs straight.
Tip: Vary hand position in and out to train the triceps in different ways.
2. Biceps Curl – Position your toes slightly under the edge of the unit for support and hold the straps tightly at waist height. Knees should be slightly bent, back and wrists kept straight. Pull your arms upward. You should feel tension in the shoulders and biceps.
Tip: Adjust the length of the straps to train the biceps in different ways. Focus on using just biceps to isolate them more.
3. Bent Over Row – Stand in front of the Vibration plate. Pull the belts upward on the side of your body. Push your chest out and shoulder-blades together. Pull your arms backwards in a smooth motion and you should feel tension in your upper back and shoulder area.
Vary hand position in and out to train the triceps in different ways.
Tip: Adjust the length of the straps and angle your pulling to train the back in different ways.
4. Front Raise – Stand in front of the Vibration plate, legs shoulder width apart and raise both arms horizontally in front of your torso. Keeping your back straight and abdomen strong, pull the straps upward. For variation, perform the same exercise from a standing position on the Vibration plate.
Tip: This is a great way to strengthen the rotator cuffs, but don’t go past parallel. Keep back straight and eyes straight ahead.
5. Shoulder Press – Position the body in a horizontal line parallel with the Vibration plate. Hands should be shoulder width apart, legs and back straight, head raised. Using slow and controlled movements push your slightly bent arms toward the Vibration plate and then return to the starting position. This exercise is perfect for shoulders and upper arms.
Tip: Change amount of pressure and bend in your arms to find comfortable angle, or vary workout.
6. Push Up – Kneel in front of the Vibration plate, placing hands on the plate shoulder width apart with fingers facing inward. With a straight back and strong abdomen, push off the Vibration plate platform. This exercise will strengthen chest, shoulder muscles and triceps.
Tip: For variation, try straightening your legs and lifting your knees. Vary width of hand placement by going wide (more back and chest used) or narrow (more triceps used).
7. Abdominal Crunch
Place a pillow under the small of your back, raise your legs and place your hands under your head for support making sure to keep your elbows parallel with the floor. Crunch your upper body toward your legs and feel the tension in the abdominals. Ensure your buttocks and lower back do not lose contact with the mat. Tip: To vary the routine, place your feet on the step.
8. Lattisimus Dip
Place the handles on the mat shoulder width apart. Keeping wrists and forearms straight gently push off the handles. It is important to keep the hips straight and to push the shoulders downward. This exercise promotes muscular arms, shoulders and abdomen. Try doing the same exercise but this time keep your legs straight.
Tip: Vary width of hand placement to slightly change workout.