Tone those shoulders!

This exercise is great for helping to tone and strengthen the shoulder area. So whether you want to look good in a dress, a t-shirt or a vest top then this is the one for you!

The shoulder muscles are used to assist major muscle groups during exercise, for example the press up, so it’s important from a strength point of view to work on this area.

For beginners, this exercise is best performed from a seated position, so a chair with a supportive back or a stability ball is the best choice. You also require 2 dumbbells, as is common in all my previous articles if you are unable to obtain these then a set of water bottles or tin cans will suffice.

The Method

• Sit upright in your chair with a dumbbell in each hand
• Keep your stomach muscles tense but remember to breathe. A technique that you will get accustomed to the more you do it.
• Move the dumbbells up to the side of your head, keeping the elbows bent and at right angles. This will ensure that the dumbbells aren’t too close to your head!
• Your palms should be facing outwards.
• Make sure the elbows are just above the line of your shoulders.
• You’re now at the start position and ready to go!
• Slowly push the dumbbells up and over your head.
• Stop at the top of the movement where the dumbbells are almost touching each other.
• Don’t lock your elbows, so keep a slight bend and remember to breathe freely.
• From this position slowly lower the dumbbells back to the start position.
• Don’t forget to keep upright at all times and look forward otherwise you will place excess stresses on your neck, shoulders and back.
• Make sure your elbows don’t fall below shoulder level at the point.
• Congratulations you’ve complete 1 repetition of the shoulder press, now its time to do some more!
• Continue to repeat this for a total of 10-12 repetitions, this is 1 complete set. Have a 30 second break and complete a second set.
• As you get stronger, try increase the number of repetitions to 15-20 and throw in an 3rd set, remembering to take no more than 30 seconds between each set.

I hope you enjoyed that exercise, keep healthy and look out for my next article.

Dave

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