Strong shoulder and chest workout

Today I am going to give you a killer shoulder and chest workout to help you increase your upper body strength and to get ready for summer.

1. Push ups - start with your hands on the ground just wider than shoulder width apart. Do this exercise from your knees. Make sure that your neck and back are straight, your hips and abs are tight, and your shoulders in line with your wrists. Come down slowly to the count of 5 and come back up to a count of 5. That is 1 rep.  Do 12-15.

2. Shoulder press - start in an athletic stance with your knees bent, your butt out and your shoulders pulled back. Press the dumbbells up over your head making sure to keep your core engaged and exhaling on the way up. Slowly lower the dumbbells back down to 90 degrees and hold for 5 seconds. That is 1 rep.  Do 12-15.

3. Chest press with band - wrap the band around something stable behind you and hold handles in both hands so that the bands run along the inside of the arms. Position yourself far enough away (either sitting or standing) so that you have tension on the bands. Begin the movement with the arms bent, palms facing down. Squeeze chest and press arms out in front of you, keeping the band stable. Do not lock the elbows. Hold for 5 seconds. That is 1 rep. Do 12-15.

4. One arm push up on medicine ball - put you right hand on the floor and let your finger tips point forward or slightly in. Spread out the legs, but keep your feet at approximately shoulder width. The further you spread out the left leg the easier (keep in mind that separating your feet too much is bad form). The left hand rests on the medicine ball.  Keep your back straight and your abs contracted slightly, so that you hips don’t hang. Move down slowly and inhale. Then push yourself back up and exhale. That is 1 rep. Do 6 reps on the right and 6 on the left.

5. Front and side raises - start with your back straight and your feet placed shoulder width apart. Keeping your back straight, raise your arms to the front until they are at shoulder level. Hold this position for a count of 5. Lower down slowly and then raise your arms to the side until they are at shoulder level. Hold this position for a count of 5.  That is 1 rep.  Do about 12-15.

Have a great workout!

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