The Life Plan (42 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
Shoulders
OVERHEAD DUMBBELL PRESS
Benefits:
This exercise shapes and strengthens the front of your shoulders.
This exercise shapes and strengthens the front of your shoulders.
To start:
Sitting on the end of a bench, or on a seated bench apparatus, bring two dumbbells to shoulder height.
Sitting on the end of a bench, or on a seated bench apparatus, bring two dumbbells to shoulder height.
1.
Press the weights directly overhead until your arms are fully extended.
2.
Return to the starting position. Upper arm (triceps) should remain parallel to the floor.
STANDING DUMBBELL SHOULDER PRESS
Benefits:
This exercise shapes and strengthens the front of your shoulders.
This exercise shapes and strengthens the front of your shoulders.
To start:
Stand with your feet shoulder width apart. Hold a dumbbell in each hand and lift them until upper arms/triceps are parallel to the floor.
Stand with your feet shoulder width apart. Hold a dumbbell in each hand and lift them until upper arms/triceps are parallel to the floor.
1.
Press the weights directly overhead until your arms are fully extended.
2.
Return to the starting position. Upper arm (triceps) should remain parallel to the floor.
3.
Repeat for prescribed number of repetitions.
DUMBBELL LATERAL RAISE
Benefits:
This exercise shapes and strengthens the sides of your shoulders.
This exercise shapes and strengthens the sides of your shoulders.
To start:
Stand erect with your feet closer than shoulder width apart. Draw your navel inward. Grab a pair of 5-pound dumbbells with a palm-down grip.
Stand erect with your feet closer than shoulder width apart. Draw your navel inward. Grab a pair of 5-pound dumbbells with a palm-down grip.
1.
Extend your arms out to your sides to shoulder level. Keep your elbows slightly bent. Hold for 2 seconds.
2.
Slowly lower to the starting position.
DUMBBELL FRONT RAISE
Benefits:
This exercise shapes and strengthens your shoulders.
This exercise shapes and strengthens your shoulders.
To start:
Stand erect with your feet shoulder width apart. Draw your navel inward. Grab a pair of 5- or 10-pound dumbbells with a palms-down grip. Extend your arms straight down and in front of your thighs.
Stand erect with your feet shoulder width apart. Draw your navel inward. Grab a pair of 5- or 10-pound dumbbells with a palms-down grip. Extend your arms straight down and in front of your thighs.
1.
Raise your arms out in front of you to about shoulder level. Keep your elbows slightly bent.
2.
Slowly lower the dumbbells back to the starting position.
EZ CURL BAR UPRIGHT ROW
Benefits:
This exercise will shape and strengthen the sides of your shoulders and upper part of your back.
This exercise will shape and strengthen the sides of your shoulders and upper part of your back.
To start:
Stand with your torso erect. Draw your navel inward. Grab a bar with both hands, using a palms-down grip. Rest your arms in front of your thighs. Your hands should be slightly closer than shoulder width apart.
Stand with your torso erect. Draw your navel inward. Grab a bar with both hands, using a palms-down grip. Rest your arms in front of your thighs. Your hands should be slightly closer than shoulder width apart.
1.
Pull the bar straight up, using strength in your elbows, not your hands.
2.
Raise your arms until they are a little above your chest level. Keep the barbell a few inches in front of your body.
3.
Slowly return to the starting position.
MACHINE REAR FLY
Benefits:
This exercise shapes and strengthens the back of your shoulders and upper back.
This exercise shapes and strengthens the back of your shoulders and upper back.
To start:
Sit facing the rear deltoid machine, placing your feet firmly on the floor. Grab the machine handles and draw your navel inward.
Sit facing the rear deltoid machine, placing your feet firmly on the floor. Grab the machine handles and draw your navel inward.
1.
Begin by pulling on the machine handles and extend your arms to your sides.
2.
Contract your shoulder and back muscles.
3.
Slowly return to the starting position.
DUMBBELL BENT-OVER REAR FLY
Benefits:
This exercise shapes and strengthens the rear part of your shoulders and upper back.
This exercise shapes and strengthens the rear part of your shoulders and upper back.
To start:
Stand erect. Grab a pair of dumbbells with your palms facing each other. Bend at the waist, keeping your back straight and perpendicular to the floor. Draw your navel inward. Keep your knees slightly bent. There should be a slight arch in your lower back. Extend your arms and look forward.
Stand erect. Grab a pair of dumbbells with your palms facing each other. Bend at the waist, keeping your back straight and perpendicular to the floor. Draw your navel inward. Keep your knees slightly bent. There should be a slight arch in your lower back. Extend your arms and look forward.
1.
Begin by raising your arms straight out to each side, no higher than shoulder level.
2.
Contract your rear shoulder muscles and return to the starting position.
NOTE:
Keep your arms in line with your shoulders.
Keep your arms in line with your shoulders.
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