Personal Trainer Transformation Guide: Exercise 3!

This manual will teach you everything you must do to have a great body.
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Shoulders

Shoulder Press:

  • Sit down with your feet flat on the ground.
  • Your grip should be slightly wider than shoulder width.
  • The bar will be directly over your head.
  • Notice that the bench is vertical and I am sitting straight up.
Completing the movement:

  • Slowly lower the weight.
  • You should also be inhaling on the way down.
  • You will have to control the weight on the way down to be sure that you don't hit your head or skim your nose.
  • Without pausing at the bottom, push the weight back to starting position and exhale.

Dumbbell Shoulder Press:

  • Place two dumbbells by your feet.
  • Pick them up one at a time and put them on your thighs.
  • Pick the dumbbells off your thighs and into the starting position.
  • Your palms should be facing to the front.
  • Again, notice the seat is vertical and I am sitting straight up.
Completing the movement:

  • Push the dumbbells directly over your head.
  • Exhale as you push the weight up.
  • Without a pause, slowly lower the weight.
  • You should also inhale on the way down.

Lateral Raises:

  • These can be done standing up or sitting down, I prefer to stand.
  • Your palms should be facing your body and your back should be straight.
  • Feet are shoulder width apart.
  • Start with the weight resting at your side.
Completing the movement:

  • Raise the weight until your arms are level with your chin.
  • You should exhale as you raise the weight up.
  • Slowly lower the weight and inhale on the way down.

Bent Over Lateral Raises:

  • This is simply a variation of lateral raises.
  • With a dumbbell in each hand, bend over until your back is almost parallel to the floor.
  • Keep your back straight by bending at your hips and with your knees.
  • Your palms should be facing your body.
Completing the movement:

  • Keeping your elbows slightly bent, raise the weight and exhale.
  • Try to keep good form here; don't swing the weight up.
  • Slowly lower the weight.
  • Inhale as the weight lowers.