Shoulder Press is a workout that involves pushing the bar with weight over your head
and lowering it again. You can either lower the weight behind your head or in front of
your head. If your lower it toward the back of your head, it is slightly more difficult then
lowering the weight in front of your head. When the weight is lower toward the back it
used shoulder and back, while lowering the weight in front of your face will work your
shoulder slightly less and uses a little chest.
You can do this exercise either with a long bar or separate dumbbells. Dumbbells tend to
be more hard to do because you also have to balance the weight instead of just push it up.
If you are a beginner, start with a long bar utilizing light weights just to get accustomed
to the motion.
Shoulder Laterals can be done by using two dumbbells. Start by holding them down
by your thighs while standing straight upward. Hold the dumbbells with your forearms in
toward your body. Keeping a stiff arm, just raise the dumbbells until they are
perpendicular to your body, or are level from shoulder to hand. Do not lift the dumbbells
at the same time, this may throw you off. Instead raise the left once then the right once.
Keep switching from arm to arm until you are done with your set.
Typical should workout could be as follows:
Shoulder press Shoulder Laterals
65x10 30x10
75x8 30x8
85x6 30x6
95x4 30x4
*105x2 *30x2
* If you fell like doing more work for your shoulders, do a set of 2 slowly so you will fell
it more. It is not necessary to do a set of 2 reps. This is up to your liking.
Back
Seated Lat Rows can be done by sitting on a machine reaching over and pulling on the handels that are a comfortable distance from you. Once you got ahold of it, you can sit back down and start the exercise. Pull it toward you.
Another motion very similar to this is a seated pull with a machine. Instead you pull and bar that is connected to a rope that raps around a pull whci pulls the plates up and down. Either of these machines work great.
Bentover dumbbell Rows can be done by holding the dumbbells and bending over so that your back is parrelell to the ground. Then lift the dumbbells upward. This is a simple movement.
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