Tag: shoulder strength

How To Do A Bench Pike Push-Up

June 30, 2022
The Bench Pike Push-Up Is A Bodyweight Exercise That Strengthens Core, Arms, Shoulders
INSTRUCTIONS

Weight Bench is sold by Amazon, Power Systems and Perform Better

INSTRUCTIONS

  • Place hands shoulder width on floor and feet slightly apart on bench.
  • Position yourself into a pike (inverted V). Crown of head in line with tailbone.
  • Curl toes under.
  • Bend elbows outward and slowly lower while aiming forehead toward floor.
  • Stop when your forehead is an inch from the floor.
  • Slowly push-up to the start position.
  • Maintain shoulder and hip stabilization throughout.
  • Repeat movement for desired repetitions.

ERRORS: 1) Arching your back. 2) Shrugging shoulders. 3) Looking up. 4) Lifting palms off floor.

MODIFICATIONS: Lower only part of the way down.

EQUIPMENT: Weight Bench

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How To Do Step-Up-To-Balance Bicep Curl To Overhead Press

June 11, 2022
Step-Up-To-Balance Strengthens Core, Thighs, Biceps and Shoulders
INSTRUCTIONS

Dumbbells are sold by Power Systems, Perform Better and Amazon

FreeStyle Step: Red/Black Sold By Perform Better

INSTRUCTIONS

There are 4 moves. 1) Step up on to platform with left leg. Stand on left foot as you do each exercise. 2) Perform 1 dumbbell curl. 3) Perform 1 dumbbell overhead press. 4) Lower weights and step down. Move slowly throughout each move.

EXERCISE GOAL: Maintain stability

MODIFICATIONS: 1) The higher the platform, the harder it is to maintain stability. Use a lower platform if needed. 2) Stand on one foot while performing the exercise without the platform. 3) Reduce the weight by using smaller dumbbells.

EQUIPMENT: Dumbbells, Platform, or Step

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How To Do A Stability Ball Dumbbell Combo

May 26, 2022
Stability Ball Dumbbell Combo Is A Core Stabilization Exercise The Strengthens Back and Shoulders
INSTRUCTIONS

Stability Balls Are Sold on Amazon, Perform Better and Power Systems

Dumbbells are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.

TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.

MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.

EQUIPMENT: Stability Ball and Dumbbells

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How To Do Prone Wide Rows on A Stability Ball With A Workout Bar

May 26, 2022
Stability Ball Prone Wide Rows Is A Core Stabilization Exercise The Strengthens Upper Back and Core
INSTRUCTIONS

Exercise Balls Are Sold on Amazon, Power Systems and Perform Better

Workout Bars are Sold by Weight at Perform Better, Power Systems and Amazon

Home Fitness Equipment: How To buy An Exercise Bar

INSTRUCTIONS

Take a prone position on the exercise ball with feet wider than hips. Bend elbows and grip the workout bar wider than shoulder width. Slowly bring the bar toward chest and then release to the start position. Grip is pronated with wrists straight.

TECHNIQUE: Remain stable throughout.

MODIFICATION: If the ball is too large, or the weight is too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor select a smaller ball or release some of the air.

EQUIPMENT: Stability Ball and Workout Bar

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How To Do A Basic Back Strength Exercise On A Stability Ball

May 24, 2022
Stability Ball Cobra Combination Is A Core Stabilization Exercise The Strengthens Back and Shoulders
INSTRUCTIONS

Exercise Balls Are Sold on Amazon, Perform Better and Power Systems

INSTRUCTIONS

There are 3 moves in this exercise. Lie on the stability ball with feet slightly wider than your hips. 1) Slowly raise arms up and outward forming a wide V-angle for one repetition. Lower arms. 2) Raise arms out to your sides forming a straight line for one repetition. Lower arms. 3) Raise arms in back of you forming a V-angle for one repetition. Lower arms. Repeat additional rounds of 3 movements as desired.

TECHNIQUE: Remain stable during each movement.

MODIFICATION: If the ball is too large, you’ll have difficulty with stabilization. If your feet don’t touch the floor select a smaller ball or release some of the air.

EQUIPMENT: Stability Ball

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