Bicep Curl/Shoulder Press

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Stand tall with your feet about hip width apart. Chest up, and shoulders back. Hold a dumbbell in front of your legs with each hand holding opposite ends of the dumbbell. or hold the handles of bands in each hand with the band looped under the arches of your feet The Movement: Keeping your elbows close to your sides, curl the dumbbell up so that it stops just under your chin. Press the dumbbell up toward the ceiling. Slowly lower the weight to just below your chin. With your elbows close to your sides, lower the weight with control back to the starting position. Specific Cues: Focus on keeping your elbows as close to your body as possible. If your elbows splay away from your body, your weight may be too heavy. Resist the urge to sway back & forth with your hips while lowering the Read More . . .

Shoulder Press

Major Muscles Worked: Shoulders Set Up: Hold 2 dumbbells in your hands at shoulder height Turn your palms so that they’re facing each-other thumbs are towards your shoulders, pinkies towards the front of your body. Chest Up, Shoulders Back Engage your core. The Movement: Keeping the weights the same distance from each other, press the weights above your head, towards the ceiling. At the top of the movement, the weights should be directly overhead, elbows straight, and biceps by your ears. Slowly, with control, lower the weights back to the starting position.  Specific Cues: When pressing overhead,make sure that your arms aren’t in front of your body. this puts a lot of unnecessary stress on your upper back and shoulders At the top of the movement, the weights can travel closer together – just make sure that they don’t travel away from the center line of your body. Variations: Push-Press * Read More . . .

Triple Crush

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Stand tall with your feet about hip width apart. Chest up, and shoulders back. Hold a dumbbell in front of your legs with each hand holding opposite ends of the dumbbell. The Movement: Keeping your elbows close to your sides, curl the dumbbell up so that it stops just under your chin. Press the dumbbell up toward the ceiling. Keeping your elbows as close to your ears as possible, bend your elbows to bring the weight behind your head. only go back as far as you can without losing control of the weight Reverse the movement so that you lift the weight towards the ceiling Slowly lower the weight to just below your chin. With your elbows close to your sides, lower the weight with control back to the starting position. Specific Cues: Focus on keeping your elbows as close to your body as possible. If Read More . . .