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Thursday, Aug. 21, 2014

Fitness Tip: Dumbbell overhead press

Friday, November 9, 2012

(Photo)
Target body part: Shoulders

Primary muscles: Anterior and medial deltoids (delts), posterior deltoids, and triceps

Secondary muscles: trapezius (traps), latissimus dorsi (lats), rhomboids, rotator cuff, serratus anterior, rectus abdominus (abs) and traverse abdominus

Equipment needed: dumbbells, bench

In a sitting position, holding a dumbbell in each hand, preferably with your back against a backrest, so that your head, shoulders, and glutes make contact with the bench, feet firmly on the floor, abdominals engaged, exhale and slowly lift the dumbbell to shoulder height, and shoulder width, or slightly wider. Keep your wrists neutral, palms forward, grip handle.

Upward phase: Exhale and press dumbbell overhead until elbows are straight, back straight, alternating left and right. For more comfort through the range of motion, keep your elbows pointing in front of you.

Repeat 10-12 repetitions on each side.

Next week: Chest

Amy Carroll is an instructor at the YMCA and is a certified sports nutritionist and personal fitness trainer.



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