SHOULDER PRESS
The shoulder press is fantastic for upper arm and shoulder definition, working the deltoids and the triceps. Three ways you can perform this exercise are laid out below.
RESISTANCE TUBE
• Place your feet shoulder width apart in the middle of the exercise tube with a straight back and knees slightly bent.
• Hold the handles at shoulder height with the tube behind your arms.
• Begin with the elbows level with your chest, then press your arms up over your head until your arms are almost fully extended, keeping a slight bend in your elbows and palms facing forward.
• Breathe in on returning to start and repeat.
SEATED DUMBBELL PRESS
• Find a good solid chair and place your dumbbells on the floor in front of it.
• Sit at the front part of the chair with your back facing the chairs back.
• Pick up your dumbbells with an overhand grip and lift them to shoulder height, with your palms facing forward.
• Inhale and press your arms to an extended vertical position breathing out as you go and keeping your elbows soft ( slightly bent )
SEATED DUMBBELL PRESS ( FITBALL)
• Sit on the fitball with back straight and feet flat on the deck with dumbbells in front of you.
• Complete the exercise as with seated dumbbell press.
LATERAL RAISE
The lateral raise is a really worthwhile exercise as it primarily targets the medial deltoids, ( middle / top section of the shoulder ) promoting shape and strength throughout the upper arm and shoulder region. Following are 3 methods of performing the same exercise.
RESISTANCE TUBE
• With your feet hip-width apart stand in the centre of the resistance tube, keeping your knees slightly bent.
• Begin with your arms by your sides, your abs contracted and your back straight.
• Slowly raise your arms to horizontal ( shoulder ) level, keeping your back straight, palms facing downwards and your torso nice and still, then lower back to start position.
STANDING ( DUMBBELLS )
• With a straight back stand with your feet hip-width apart and knees slightly bent.
• With your arms hanging by your sides, holding a dumbbell in each hand, raise the dumbbells to shoulder level remembering to keep your elbows slightly bent.
• Return to starting position and repeat.
FITBALL ( DUMBBELLS )
• Taking a dumbbell in each hand sit on the ball with your back straight and your feet flat on the floor.
• With your arms hanging by your sides, raise the dumbbells to shoulder level and return to start, remembering to keep those abs nice and tight.
UPRIGHT ROW
The upright row promotes shoulder shape and strength with intense work on the trapezius ( upper back / shoulder area ) and secondary work on the biceps.
RESISTANCE TUBE
• Keeping your back straight and knees slightly bent, place your feet in the centre of the resistance tube.
• Cross the handles over in front of you keeping your palms facing inwards.
• Pull the handles up to chin height lifting your elbows as high as possible, breathing out as you complete the movement.
• Breathing in slowly lower back to the starting position.
SEATED ROW
The seated row is without doubt one exercise no one should leave out of their routine. It is a real back builder, working the lats, rear delts and biceps just to name a few.
As you bring your shoulder blades ( scapulae ) together you work your traps and rhomboids. And if that's not enough to convince you, as you return to the starting position under load, you are actually stretching your lats ( latissimus dorsi )
• Sit on the floor and place the exercise tube at the soles of both feet. Now wrap the tube once around each foot and adjust until even length.
• Keeping your legs together, your knees slightly bent and your back straight, take the grips of the exercise tube with palms facing inwards.
• Keeping your hands low and your arms close to your body, pull the handles toward you until our shoulder blades come together.
• Slowly return to the start breathing in as you go.
THE ONE ARM ROW
The one arm row is a great exercise for the back, upper arm and shoulder region. Below are two examples of performing this exercise, with the resistance tube and a flat bench.
RESISTANCE TUBE
• Secure the resistance tube to the floor with one foot about one third the way along the tube.
• With the other foot take a good step back behind you, keeping the leg straight and the heel flat to the floor.
• Allow the long end of the tube to lay on the floor as you grasp the short end, keeping your arm relaxed, with the other arm resting on your hip or thigh.
• Aim to keep your body at 45 degrees with a nice straight line running from head to heel, making sure that your front knee stays above and behind your toes and your hips are facing straight ahead.
• Exhaling, pull the handle of the resistance tube up toward your chest until your elbow is at right angles and close to your body.
• Focus on keeping the body stable, with a straight back and relaxed shoulders. Return slowly to starting position and repeat on the other arm.
ONE ARM ROW ( DUMBBELL )
• On a flat bench ( approx 18 in / 45 cm high ) grasp the dumbbell with palm facing inwards, while resting the opposite hand and knee on the bench.
• Keeping your elbow back, bring the dumbbell up as high as possible exhaling as you complete the movement.
In conclusion girls, please remember that your overall aim is to become slim supple & strong and to achieve this you must address your nutrition and eating plans as they are just as important as your exercise routines.
The shoulder press is fantastic for upper arm and shoulder definition, working the deltoids and the triceps. Three ways you can perform this exercise are laid out below.
RESISTANCE TUBE
• Place your feet shoulder width apart in the middle of the exercise tube with a straight back and knees slightly bent.
• Hold the handles at shoulder height with the tube behind your arms.
• Begin with the elbows level with your chest, then press your arms up over your head until your arms are almost fully extended, keeping a slight bend in your elbows and palms facing forward.
• Breathe in on returning to start and repeat.
SEATED DUMBBELL PRESS
• Find a good solid chair and place your dumbbells on the floor in front of it.
• Sit at the front part of the chair with your back facing the chairs back.
• Pick up your dumbbells with an overhand grip and lift them to shoulder height, with your palms facing forward.
• Inhale and press your arms to an extended vertical position breathing out as you go and keeping your elbows soft ( slightly bent )
SEATED DUMBBELL PRESS ( FITBALL)
• Sit on the fitball with back straight and feet flat on the deck with dumbbells in front of you.
• Complete the exercise as with seated dumbbell press.
LATERAL RAISE
The lateral raise is a really worthwhile exercise as it primarily targets the medial deltoids, ( middle / top section of the shoulder ) promoting shape and strength throughout the upper arm and shoulder region. Following are 3 methods of performing the same exercise.
RESISTANCE TUBE
• With your feet hip-width apart stand in the centre of the resistance tube, keeping your knees slightly bent.
• Begin with your arms by your sides, your abs contracted and your back straight.
• Slowly raise your arms to horizontal ( shoulder ) level, keeping your back straight, palms facing downwards and your torso nice and still, then lower back to start position.
STANDING ( DUMBBELLS )
• With a straight back stand with your feet hip-width apart and knees slightly bent.
• With your arms hanging by your sides, holding a dumbbell in each hand, raise the dumbbells to shoulder level remembering to keep your elbows slightly bent.
• Return to starting position and repeat.
FITBALL ( DUMBBELLS )
• Taking a dumbbell in each hand sit on the ball with your back straight and your feet flat on the floor.
• With your arms hanging by your sides, raise the dumbbells to shoulder level and return to start, remembering to keep those abs nice and tight.
UPRIGHT ROW
The upright row promotes shoulder shape and strength with intense work on the trapezius ( upper back / shoulder area ) and secondary work on the biceps.
RESISTANCE TUBE
• Keeping your back straight and knees slightly bent, place your feet in the centre of the resistance tube.
• Cross the handles over in front of you keeping your palms facing inwards.
• Pull the handles up to chin height lifting your elbows as high as possible, breathing out as you complete the movement.
• Breathing in slowly lower back to the starting position.
SEATED ROW
The seated row is without doubt one exercise no one should leave out of their routine. It is a real back builder, working the lats, rear delts and biceps just to name a few.
As you bring your shoulder blades ( scapulae ) together you work your traps and rhomboids. And if that's not enough to convince you, as you return to the starting position under load, you are actually stretching your lats ( latissimus dorsi )
• Sit on the floor and place the exercise tube at the soles of both feet. Now wrap the tube once around each foot and adjust until even length.
• Keeping your legs together, your knees slightly bent and your back straight, take the grips of the exercise tube with palms facing inwards.
• Keeping your hands low and your arms close to your body, pull the handles toward you until our shoulder blades come together.
• Slowly return to the start breathing in as you go.
THE ONE ARM ROW
The one arm row is a great exercise for the back, upper arm and shoulder region. Below are two examples of performing this exercise, with the resistance tube and a flat bench.
RESISTANCE TUBE
• Secure the resistance tube to the floor with one foot about one third the way along the tube.
• With the other foot take a good step back behind you, keeping the leg straight and the heel flat to the floor.
• Allow the long end of the tube to lay on the floor as you grasp the short end, keeping your arm relaxed, with the other arm resting on your hip or thigh.
• Aim to keep your body at 45 degrees with a nice straight line running from head to heel, making sure that your front knee stays above and behind your toes and your hips are facing straight ahead.
• Exhaling, pull the handle of the resistance tube up toward your chest until your elbow is at right angles and close to your body.
• Focus on keeping the body stable, with a straight back and relaxed shoulders. Return slowly to starting position and repeat on the other arm.
ONE ARM ROW ( DUMBBELL )
• On a flat bench ( approx 18 in / 45 cm high ) grasp the dumbbell with palm facing inwards, while resting the opposite hand and knee on the bench.
• Keeping your elbow back, bring the dumbbell up as high as possible exhaling as you complete the movement.
In conclusion girls, please remember that your overall aim is to become slim supple & strong and to achieve this you must address your nutrition and eating plans as they are just as important as your exercise routines.
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