SHOULDER WORKOUTS: ONE MOVE FOUR WAYS
November 1, 2016
Our feature in Health and Fitness magazine by Jean-Claude Vacassin.
1. STANDING DUMBBELL SHOULDER PRESS
The overhead press is the best shoulder exercise you can do. It works several muscles of the upper body and offers a host of benefits that improve daily functioning.
Standing with your feet shoulder-width apart, take a dumbbell in each hand.
Raise the dumbbells to shoulder height, elbows slightly outside
shoulder-width (A). Press both
dumbbells up until the weights are overhead and your arms are straight (B).
Pause, then lower the dumbbells back to the starting position.
2. DUMBBELL PUSH PRESS
The dumbbell push press is an explosive move that increases strength and power throughout your entire body, with an emphasis on your shoulders and triceps. The use of dumbbells improves balance and stability on each side.
Stand with your feet hip-width apart and hold a pair of dumbbells in front of your chest with your elbows pointing down and your palms facing towards each other.
Squat down slightly. Keep your heels flat, chest up and shoulders back (A).
Explosively stand to push the dumbbells overhead, locking your arms and bracing your core muscles (B).
Slowly lower the weights to the starting position.
3. SINGLE-ARM DUMBBELL PRESS
This unilateral exercise increases shoulder strength, stability and symmetry. Performing the exercise with one arm at a time will actively engage your core throughout your range of motion.
Kneel on one leg, left knee on the ground and take a dumbbell in your left hand and bring it to shoulder height with your palm facing inwards. Keep your core tight, and place your right hand on your hip (A).
Gripping the dumbbell as hard as possible, press it over your head until your elbow is almost completely locked (B). Pause, and then slowly lower the weight back to the starting position.
Squeeze your abs and glutes tight throughout the move to keep a stable, upright position.
4. INCLINE PRESS
The incline bench press is an upper- body strength exercise that targets your chest, shoulders and triceps. The incline also makes it safer and more joint-friendly for your shoulders – perfect for beginners or if you have injuries.
Position your body on an incline bench at a 30-45o angle. Grab a dumbbell in each hand
at chest height, palms facing inwards (A). Extend your arms upwards as shown, locking your elbows (B).
Lower in a slow, controlled movement to your chest. Pause, then press up in a straight line. Don’t hyper-extend your neck, but maintain a neutral spine.