August's exercise of the month features exercises for the shoulders.  The shoulder muscles are rather small, and must be exercised to prevent injury. Do not use heavy weights that strain the muscles, but do lift heavy enough to challenge them.  To perform exercises for the shoulders, choose an exercise and do 1-3 sets of 8-12 repetitions, 1-2 times per week.

 

Shoulder Press

Exercise Description:
Seated Shoulder Press (lever)

Instructions:
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
4) Return to start position.

 

 

 

Modifications:

Barbell Upright Row

Seated Shoulder Press

Exercise Description:
Barbell Upright Row

Instructions:
1) Stand with feet shoulder width apart
2) Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3) Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Exercise Description:
Shoulder Press

Instructions:
1) Sit in upright position on a ball.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.