Jiggle Free Friday….

Deep Swimmers Press 

Say goodbye to that arm jiggle! This exercise is awesome for targeting multiple muscle groups at once, (back, biceps, triceps, shoulders and core) it is one of the most effective and efficient ways to get results without spending hours at the gym. This version is with an outer bicep curl and a high V shoulder press (aka wide shoulder press) 

Start
Next ~ Outer Curl
Bottom of Press ~ W
Top of Move ~ The V or Wide Shoulder Press
  1. Using lighter weight 5 to 8 pounds, start by standing feet shoulder width apart, arms at sides with palms facing out holding a dumb bell in each hand curl up and to your side as shown.  Try to keep your arms pinned to your sides as much as possible when curling.
  2. Push the dumbbells up into the bottom of a shoulder press in the W position by rotating your arms and palms so they face away from your body (as shown) Now press up into a wide V.
  3. Slowly lower the weights back down into the W bottom of the again rotating the palms now toward you, than slowly bring the arms back down to repeat the move.
  4. There is a lot to think about in this exercise, a tad more difficult than a normal swimmers press, Take your time and do not speed through this move. Remember that mind and body connection are important, take the time to think about the muscles you are working.
  5.  Perform a total of 10 repetitions for each set with a total of three sets.
  6. Remember before starting any diet or exercise program see your doctor first!

Go Wide

Wide Push Up 

Works ~ The Lats ~ Chest ~ Shoulders ~ Core 

Why don’t more of us do push-ups? This is a question that haunts me…  not only is it free, no gym or large space required! You can do them anywhere… anytime! Say hello to one of the most effective and efficient moves to tone your upper back, chest, arms and are one heck of an amazing core workout.  Now I know most of you will say…   “look it’s too hard, or I can’t”…   At least try…  you can always do the modified version on your knees. This particular variation, the wide push-up will focus more on your lats, chest, shoulders and core as it is a different range of motion. To make sure you place your hands wide enough..  use a yoga mat as I have,  place your hands so your thumb just touches the outside of the mat. 

  • Start the move as shown above in the top of a plank position… however your wrists are not underneath your shoulders as they would be in a regular push-up, instead step the hands out wider. 
  • Important… BREATH and as you inhale, bend the elbows out to the sides while you lower your torso toward the floor. 
  • Then straighten your arms as you come back to the starting position.. counts as one rep.
  • Aim to 5 to 8 and work your way up to as many as you can with the proper form of course!
  • Before starting an exercise program see your doctor first and if there are any issues with shoulder or wrist pain or injuries, these may not be something you would want to attempt. 

© Heather Pace and ready-set-style.com, 2011 Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heather Pace and ready-set-style.com with appropriate and specific direction to the original content.