Wellness Positive

Weight Exercises for gaining 'Healthy' Weight and building massive Muscles..

The Actual Exercises.. Exercise 2) The Shoulder Press:

  This exercise builds the muscles of the deltoids or shoulders. It is a compound exercise and thus an essential part of any bodybuilding or muscle development and weight gain program. This exercise will massively develop the shoulder muscles, as the weight you can lift increases - it also triggers a release of growth hormones, thus benefiting your entire muscle and body building program...

Variations: This exercise can also be performed seated. You can also lower the bar behind your head instead of in front. Be careful, though, there have been serious injuries to the neck suffered by some people who carelessly did a behind-the-neck shoulder press. If you do this variation of the exercise, please do it carefully.

Put as much weight as you can handle on the bar and lift it from the rack with a grip a little wider than your shoulders.

STEP 1:

• Now, lift the weight up to your chest, to the position shown. The exercise is begun in this position. Breathe IN deeply.

STEP 2:

• Now raise the weight smoothly up over your head as shown. Keep your back straight as you do it.
• Breathe OUT as you raise the weight.

STEP 3:

• Now, lower the weight to the level of your upper chest again. Keep your back straight as you do it.

• Breath IN as you lower the weight.
• Note: DO NOT snap the elbows inwards as the weight reaches the top. Your elbows must remain slightly bent as the weight reaches the top.

  Work up to ten sets of ten repetitions each, as outlined in the section 'The Basics of Weight Training', given in the beginning of this routine.

  Start out with only as much weight as you can handle (DON'T injure yourself) - your ultimate aim (over several months) should be to slowly increase the weight to at least 200 pounds for the shoulder-press.