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Military Press |
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Using a Straight Bar or Dumbbells Exercise
can be performed standing or sitting on a bench with back support.
Grasp a barbell using an overhand full grip and with your hands about
shoulder width apart. Hold the bar at shoulder level with your elbows
bent. Starting position can either be in front of head or behind. At this
point, your forearms should be perpendicular to the bar. Push the bar
up overhead until your arms are almost straight. Keep the weight balanced
and under control at all times. While pushing, remember to keep your feet
square and your legs perpendicular to the ground. From this extended position,
lower the weight back to the starting position and repeat the entire movement.
During this lift, keep your eyes focused straight ahead, avoid arching
backwards or to the side, and use moderate weights so you can concentrate
on correct form. (asas pergerakan 1) |
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Close Grip Upright Rows |
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Using an overhand grip, grasp a barbell with
your hands six to eight inches apart.  Pull
the bar straight up until it nearly touches your chin. Concentrate on
pulling your elbows--not hands--upward. Allow your elbows to go out to
the side and as high as your ears on the upward movement. Pause momentarily
at the top of the movement before lowering the bar back to the starting
position. Concentrate on using the deltoids as you lift. Keep your trunk
erect and your spine maintained in its neutral curvature throughout the
exercise. Avoid bending backward.(asas pergerarkan
2) |
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Front Deltoid Raise |
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Stand with a dumbbell in each hand and the weights
resting against the front of your thighs.  Lift
one weight straight out and up in an arc until it is slightly above your
head. Lower the weight back to the starting position using a slow, controlled
motion. Repeat the movement with your opposite arm. Avoid moving the weights
simultaneously (one going up while the other is coming down); doing this
can cause injury by putting too much torsion on the spine. In order to
work directly on the front head of the deltoids, make certain the dumbbells
are straight out in front of you, not straying to your sides. Avoid locking
your elbows or knees and avoid lifting the weight too high. For variety,
a straight bar can be substituted for the dumbbells. |
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Bent-Over Lateral Raise - Rear deltoids |
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Place a towel over the top end of an incline
bench.  Approach
from the back of the bench and rest your forehead on the towel. Grasp
a dumbell in each hand. Keeping your arms slightly bent, raise the weights
up and away from your body in a reverse fly fashion. Raise your arms at
a slight angle towards you head. Turn your thumbs down as you lift and
hold for 1 second at the top of the lift. Bring the weights down using
a slow, controlled motion, and then repeat the entire exercise. Avoid
swinging the weights or raising your head up. You must focus on using
the rear deltoids during this lift. (asas pergerakan
3) |
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Shoulder Shrugs |
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Stand with arms at your sides and a heavy
dumbbell in each hand.  Raise
your shoulders as high as your can. Imagine you are trying to touch your
ears with your shoulders. Hold for a moment at the top of the movement,
then slowly release the muscle and lower the weights back down. Try to
lift the weights using only your shoulders. Imagine your arms and hands
are just hooks for the weights, and do not lift your arms during the exercise.
(asas pergerakan 4) |
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Side Lateral Raises - Medeial deltoid |
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Position yourself with dumbbells at your side
and held slightly forward of your  body
and your knees in a slightly bent position. Raise the dumbbells straight
away from your sides. Near the middle to the top of the lift begin to
turn your wrist down so your little finger is higher than your thumb.
For variety, this exercise can be performed with cables. |
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