27
Shoulder Exercises
Seated Shoulder Press
— Shoulder Adduction (and elbow extension)
START
ACTION
START
s 3ITONTHEBENCHFACING
away from the Power Rod
®
units.
s +EEPYOURCHESTUPABS
tight and maintain a slight
arch in lower back.
s 'RASP(AND'RIPSPALMS
facing out.
s 2AISETHE(AND'RIPSTO
head level so your elbows
are equal to shoulder level.
Keep your palms facing
forward.
s 3TRAIGHTENYOURARMSSLOWLY
over your head, focusing on
moving your elbows up and
inward toward your ears.
s 3LOWLYRETURNTOTHE3TART
position, keeping tension
in your front shoulder
muscles.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius;
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETONFLOOR
s $ONOTINCREASETHEARCHINYOUR
lower back as you raise your
arms, but keep your spine steady
and tight.
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment
Front Shoulder Raise
— Shoulder Flexion (elbow stabilized)
START
ACTION
START
s 3ITONTHEBENCHFACING
away from the Power Rod
®
units.
s +EEPYOURCHESTUPABS
tight and maintain a slight
arch in lower back.
s 'RASPTHE(AND'RIPS
palms facing back, arms
straight at your sides.
s +EEPINGYOURARMSSTRAIGHT
move them forward, leading
with your forearms, until
arms are extended in front
of you at shoulder height.
s !RMSMAYBEMOVED
alternately or together.
s 3LOWLYRETURNTOTHE3TART
position next to the torso.
FINISH
Muscles worked:
&RONTAND-IDDLE$ELTOIDS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment.
s +EEPKNEESBENTANDFEETONFLOOR
s $ONOTINCREASETHEARCHINYOUR
lower back as you raise your
arms, but keep your spine steady
and tight.
