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exercise 7 Overhead press
- These are done while standing. Set your feet apart even with
your hips. Keep your knees slightly bent. Holding weights level
with your shoulders, palms facing each other, steady the weights.
Press the weights over your head, extending your arms straight
up. Keep palms toward each other. Do not arch your back or lock
your elbows. Hold the weights steady for a count of ten, then
slowly lower to starting position. Repeat 12-15 times. You can
use hand-weights, dumbbells, cans of vegetables, or any other
weight that can be safely held in your hand. Increase weight as
your muscles become stronger. Increase repetitions to 20-25 times
each session as you adjust to the weight.
In addition to targeted individual exercises, there are lots
of activities that improve arm muscle tone and work to strengthen
and define the various arm and upper chest muscle groups. Sports
involving throwing a ball (i.e. baseball, football) and sports
that use the arms and chest for power (i.e. rowing, tennis, squash)
are all excellent ways to build, strengthen, and tone arm and
upper chest muscles.
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