Overhead Press Alternative - 1 6017 Valley Way, Niagara Falls, Ontario Tel: 905-358-5552 Email:...
3
6017 Valley Way, Niagara Falls, Ontario Tel: 905-358-5552 Email: [email protected] www.heartniagara.com Overhead Press Alternative - 1 Targeted Muscles: Shoulders, Neck and Upper Torso Shoulder Press What You Need: Hand held weights i.e. 3-5 pound dumbbells or cans of soup 1. Sit or stand with feet hip-width apart or sit comfortably with feet flat on the floor. 2. Hold one weight in each hand. 3. Breathe out, slowly press weight overhead for 10 seconds, avoiding locking the elbows. 4. Slowly lower weight back down to starting position over 10 seconds as you breathe in. 5. Repeat 10 times.
Transcript of Overhead Press Alternative - 1 6017 Valley Way, Niagara Falls, Ontario Tel: 905-358-5552 Email:...
Candra
6017 Valley Way, Niagara Falls, OntarioTel: 905-358-5552 Email: [email protected]
Overhead Press Alternative - 1Targeted Muscles: Shoulders, Neck and Upper Torso
Shoulder PressWhat You Need: Hand held weightsi.e. 3-5 pound dumbbells or cans of soup
1. Sit or stand with feet hip-width apart or sit comfortablywithfeetflatonthefloor.
2. Hold one weight in each hand.
3. Breathe out, slowly press weight overhead for 10 seconds, avoiding locking the elbows.
4. Slowly lower weight back down to starting position over 10 seconds as you breathe in.
5. Repeat 10 times.
Candra
6017 Valley Way, Niagara Falls, OntarioTel: 905-358-5552 Email: [email protected]
Overhead Press Alternative - 2Targeted Muscles: Shoulders, Neck and Upper Torso
Shoulder Raise What You Need: Resistance band
1. Place one foot on one end of the band toward the middle or end one third of the band. Hold other end of the band in opposite hand. 2. Slowly breathing out, lift arm to the side for 10 seconds, up to shoulder height, keeping a slight bend in the elbow.3. Slowly breathing in, lower arm back down to starting position over 10 seconds.4. Repeat 10 times.5. Switch arms and repeat steps 1 through 4.
Candra
6017 Valley Way, Niagara Falls, OntarioTel: 905-358-5552 Email: [email protected]
Overhead Press Alternative - 3Targeted Muscles: Shoulders, Neck and Upper Torso
Chair DipWhat You Need: Sturdy chair with arm rests
1. Sitinthechairwithyourfeetflatonthefloor, shoulder-width apart.
2. Lean slightly forward, keeping your back straight and shoulders down.
3. Grasp the arms of the chair with your hands next to you. Breathe in slowly.
4. Breathe out and use your arms to push your body slowly off the chair for 10 seconds.
5. Breathe in as you slowly lower yourself back down over 10 seconds.
6. Repeat 10 times.
