Overhead
Shoulder Press
The muscles and bones of the upper spine and shoulders are strengthened
by this exercise. One result is improved posture - an important
benefit for women and men with Osteoporosis of the spine.
Starting Position: Sit upright toward the front of your chair
with feet flat on the floor, about hip-width apart.Hold one dumbbell
in each hand. Keeping your upper arms to the sides of your body,
bend your elbow to bring your forearms all the way up. Keep your
abdominals tight, and do not allow your lower back to arch. The
weights should be at shoulder height parallel to the floor, with
the inner ends just in front of your shoulders.Your palms should
face forward and your wrists should be straight.
ACTION: Slowly press the dumbbells straight up. Extend your
arms, but don't lock your elbows. The weights will be just in
front of your head, not directly above it. Hold for a breath.
Slowly return to the starting position. Repeat for 8 reps. This
is one set. Rest and repeat a second set of 8 reps.
NOTES:
1. You will feel this in your shoulders, arms, and upper back.
Don't lean back. Maintain good posture during the move; don't
scrunch your shoulders or arch your back. Keep your wrists straight
- don't let them bend backwards as you do the move .
2. You can also do this exercise alternating one arm up
and down at a time; first the right, then the left.
3. If you are just starting to use dumbbells, practice
doing the exercise with no weights at all. Then start with a light
weight, like 2, 3 or 5 lbs. As you get stronger, you can build
up to 6 or 8 lbs.
For more information