Hitch Fit Living Magazine Volume 3 - November/December 2015 | Page 34

Strengthen and increase size of shoulder and upper trapezius (upper back)
muscles with these two great moves. For general strength choose a moderate
weight that you can do 12 – 15 repetitions. For gains in muscle size choose heavy
weight that brings you to failure within a 6-10 rep range. Perform 3-4 sets.

Dumbbell Shoulder
Press
Starting point: With the dumbbells raised
to your shoulders in a 90 degree fashion
with your arms. Keeping your back
straight and shoulders packed against the
workout bench.
Execution: Raise the Dumbbells upward
above your head extending your arms,
giving a slight squeeze at the top, exhale
as you push the weights up. Now bringing
the dumbbells down, return your arms to
the 90 degree starting point. Repeat for
this action for the chosen amount of
repetitions in this set. For highest muscle
activation do this movement standing
instead of seated.