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Get Ready for Functional Fitness
You can load up the
shoulder press machine at the gym to the limit and pump out umpteen repetitions, but they won't prepare you for anything that you'll encounter in real life.You want useful muscle, not just stuff that looks great for the camera. The workout below is designed to build bulk and core strength, and an injury-resistant platform. By hoisting heavier weights than usual, you'll also make big gains in size (use light weights in the Scapular Stabilizer however, which is a complex move). Perform these exercises back-to-back in three circuits, resting for 2 minutes after each cycle.
Scapular Stabilizer
Holding dumbbells in each hand lie facedown on a bench with your head over the edge. Extend dumbbells out in front of you, thumbs up
(A) Then bring them down to the floor and back up for the assigned number of reps. Move into the second position, arms straight out to the sides at a 90-degree angle, thumbs still up
(B) And then bring arms down to the floor; repeat. Move into the third position, arms at sides, palms facing up, and, extending your arms toward the ceiling, bring them behind your back and try to touch hands (C) Lower arms to the floor and repeat.
Dumbbell Dead lift
Stand with a heavy dumbbell on the floor beside each foot. Bend your knees and grab the weights with your palms facing in. Keeping your head and chest up, your back arched naturally, and your torso leaning forward no more than 45 degrees, push your feet against the floor and stand up. Then lower yourself, maintaining the arch in your back.
Floor Press
Grab a pair of heavy dumb
bells and sit on the floor with your knees bent, feet on the floor. Lie down with your upper arms in contact with the floor and hold the dumbbells next to your shoulders, as if you were about to perform a bench press. Press the weights up over your chest, and then lower them. Negative Sit-up
Sit on the floor with your knees bent 90 degrees and hold a dumbbell with both hands close to your chest. Take 5 or 6 seconds to lower your back toward the floor, one vertebra at a time. (Try not to increase speed as you get closer to the floor). Sit back up using as little momentum as possible).