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Upper-body resistance training exercises: Chest press and shoulder press

Sheri

By Sheri Colberg, Ph.D., FACSM

 

Dr. Sheri Colberg, Ph.D., FACSM continues talking about Resistance Training. This week Upper-body resistance training exercises: Chest press and shoulder press. Print this out to go with last week’s lesson.

#1: Chest press

Equipment needed: dumbbells or resistance band, (optional) exercise mat

Main muscles worked: deltoid (front section), pecs, triceps

Directions:

  • Lie down on your back holding a dumbbell in each hand right above your chest with your elbows bent; if you’re using a resistance band, position the band underneath your shoulders and grab onto it with your hands.
  • Push both arms up in the air until they are almost straight, shoulder-width apart, and hold this position for several seconds.
  • Bring your arms back down to your sides until your elbows touch the mat, allowing the dumbbells (or resistance band) to come back to the starting position.

Starting Position

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Midway Position

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© 2006 by Sheri Colberg and Patrick Ochs

#2: Shoulder press

Equipment needed: dumbbells or resistance band, upright chair or bench

Main muscles worked: deltoids (anterior and middle portion), trapezius, triceps

Directions:

  • In a sitting position, hold the dumbbells right above your shoulders with bent elbows, or, if using a resistance band, sit on it and hold the band on either side at shoulder height.
  • Keep your abdominal muscles tight and your torso straight.
  • Push up until your arms are almost straight and the dumbbells or your hands come close to meeting in the middle above your head.
  • Slowly return to the starting position.

Starting Position
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Midway Position
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© 2006 by Sheri Colberg and Patrick Ochs
                                                                                                                                               

In two weeks, the next two basic resistance training exercises that you can do using hand weights and/or resistance bands will appear in this column. For more information, consult The 7 Step Diabetes Fitness Plan: Living Well and Being Fit with Diabetes, No Matter Your Weight by Sheri Colberg and The Science of Staying Young by John E. Morley and Sheri Colberg (2007).  Also, visit her web site at www.shericolberg.com for additional articles and access to her fitness blog.