Very recently, I listened to several teenage boys discussing this girl they all thought was cute. You know what was the first thing that was mentioned when her name came up?  “Dude, did you see those shoulders?”  I think it’s pretty darn refreshing that a bunch of males weren’t discussing other, more obvious body parts.  When I asked what was so great about her shoulders, they sighed.  The answer was that they looked so firm and well-defined.  Sometimes the shoulders get overlooked because people prefer to concentrate on the more visible muscles, like the legs, chest, abs.  But apparently they can be very much appreciated and as muscles, they are capable of a lot.

My exercise of choice for this important and very visible bodypart is Dumbbell Presses.  As much as possible, do these while seated so that your legs won’t help you to push the weights upwards.  If you do want to stand though, you can wait until the last few repetitions when you’re tired and need a little bit of help.  Remember though, for safety’s sake, to wait until the dumbbells are tucked close to the body, before you go from sitting to standing.  Shoulder Presses work on the three parts of the shoulder muscles - the front, middle and back areas.  Very importantly, they also work on the Triceps in the upper arm, helping them become stronger and more firm, excellent for getting rid of the jiggles!  And last but definitely not least, Shoulder Presses are great for the stomach muscles because your core is working to stabilize you while you’re carrying the weights, and helping you lift the dumbbells overhead.

Seated shoulder press

1. Sit upright but comfortably on a chair or stool.  Your thighs slightly apart and parallel to the floor, both feet should be flat on the ground, knees directly over your ankles to provide as much support as possible for your lower back.  Make sure that throughout the exercise, your back is in neutral alignment, not arched.  Hold a dumbbell in each hand, palms facing forward, hands tucked in on either side of the shoulders, elbows facing directly downwards.

2. Holding your core or midsection strong, slowly and smoothly lift the dumbbells overhead, bringing your hands a little closer to each other at the highest point, almost meeting.  Exhale when you raise the weights, inhale when lowering them.  Don’t allow the dumbbells to drop down to position, instead, lower them as smoothly as you raised them.    Stop lowering the weights when they’re back at start position next to your shoulders.

3. When you’ve reached your lowest point, come back up just as smoothly, not using momentum but just a steady pace to avoid resting too long in between repetitions.  Repeat until you’ve finished your set, then rest.

Caution!  This exercise can be strenuous on your lower back if it isn’t done properly.  Never push the chest forward when lifting the weights as this creates a sway in the torso which puts the stress of the lifting primarily on the lower back.

FITNESS BULLETIN:  We’re moving back to Olympia Condominiums on Makati Avenue for Yoga sessions.  Please contact us if you’re interested in evening sessions for basic and intermediate levels, 09179613765.