Dumbbell Press

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  • Stand with your feet at shoulder width apart and keep your elbow pointing slightly downward, and your hand just outside your shoulder.
  • Initiate the lift with your hips at full extension, pressing the dumbbell upwards off of your shoulder, retracting your head slightly to make sure you do not contact your face with the bell.
  • Press right to full extension so the dumbbell is directly over your head and your elbows are locked out at the top.
  •  Return the dumbbell back to your shoulders.

Sott’s Press

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As you can see, this is a challenging movement/exercise. If you can master this, your spine and your posture will REJOICE! This will help undo all that time you spend sitting at the computer.

Remember, it’s not only okay but recommended to start with a broom handle or a PVC pipe.

  • Clean a kettlebell or weight bar over your head with arms locked out
  • Get in the bottom of your squat
  • Press the weight bar until its locked out
  • Lower it back into the starting position and repeat
  • Stay in the bottom of your squat for the entire movement (we told you it was hard; we never said being fit was easy, just worth it).

Kettlebell Push Press

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  • Stand with your feet at shoulder width apart and keep your elbow pointing slightly downward, and your hand just outside your shoulder.
  • Initiate the lift by bending slightly at the knees, quickly extending your hips quickly to full extension, pressing the kettlebell upwards off of your shoulder, retracting your head slightly to make sure you do not contact your face with the bell.
  • Press right to full extension so the kettlebell is directly over your head and your elbows are locked out at the top.
  •  Return the bell back to your shoulders.

Kettlebell Single Arm Press

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You can substitute a dumbbell, a jug of water, anything that you can hold that will provide some resistance.

  • Start with the kettlebell in the racked position, arm bent and close to your body by your shoulder.
  • Press the weight upward, keeping your knees locked. Exhale when pushing up the weight.
  • Lock out your elbow and pause with your arm fully extended.
  • In the same line of action, pull the weight back down into the racked position.
  • Repeat for as many times as outlined in the workout switching arms periodically.

Push Press

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  • From the rack position keep your elbows pointing slightly downwards, feet underneath your hips, and your hands just outside your shoulders.
  •  Initiate the lift by bending the knees slightly and jumping the barbell upwards without your feet leaving the ground.
  • Continue the path of the bar upwards from your jump by pressing the barbell upwards and retracting your head slightly to make sure you do not contact your face with the barbell.
  • Press right to full extension so the barbell is directly over your head, your knees are locked, and your elbows are locked out at the top.
  •  Return the bar back to your shoulders absorbing the weight of the barbell by bending the knees slightly at the bottom.

Seated Press

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This is much harder than it looks. The Seated Press is a great core strength exercise. You can also use a wooden pole or even a PVC and you’ll find that it is still quite challenging if you do them in sets of 25.

  • Begin by sitting on the ground.
  • Extend your legs out completely in front of you.
  • Raise Barbell into Press position. It is best to have someone pass the bar to you. If you do not have someone who can help you. Lay the bar parallel to your legs. Gently roll the bar across the quads to get into position.
  • Keeping your chest proud, shoulders back and elbows slightly in front press the bar towards the ceiling while keeping your abs tight.
  • Extend your head through at the top of the press motion to reach full extension.
  • Return to starting position and repeat.