38
Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
7. 8
Success Tips
•Keep knees bent and feet on floor.
•Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
•Keep abdominals tight and maintain good spinal alignment.
Variation
Remove the long bench pad and slide the seat toward the engine. Attach the Leg Press Seat Back to the sliding seat, facing away from the engine. (Refer to instructions for attaching the Leg Press Seat Back accessory.) Sit on the seat, and lean against the seat back for added stability.
START
START
•Sit on the bench facing away from the engine.
•Keep your chest up, abs tight and maintain a slight arch in lower back.
•Grasp Hand Grips, palms facing out.
•Raise the Hand Grips to head level so your elbows are equal to shoulder level. Keep your palms facing forward.
FINISH
FINISH
•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.
•Slowly return to the Start position, keeping tension in your front shoulder muscles.
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
•Keep abdominals tight and maintain good spinal alignment.
•Keep knees bent and feet on floor.
•Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
START
START
•Sit on the bench, facing away from the engine.
•Keep your chest up, abs tight and maintain a slight arch in lower back.
•Grasp the Hand Grips, palms facing back, arms straight at your sides.
FINISH
FINISH
•Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder height.
•Arms may be moved alternately or together.
•Slowly return to the Start position next to the torso.
