• Fri
  • Dec 26, 2014
  • Updated: 11:28pm

Bulk up those shoulders

PUBLISHED : Friday, 18 November, 2011, 12:00am
UPDATED : Friday, 18 November, 2011, 12:00am

This week, we are going to work on our shoulders. The shoulders are one of the most important muscle groups, protecting you from injury during contact sports such as basketball and rugby. Proper training will help you build chest and back muscles.

In addition, well-developed shoulders make you look bigger than you really are. Look at NBA player LeBron James; his massive shoulders have helped him become one of the strongest players in the game.


Step One

Sit on a bench and hold a pair of weights or water bottles as illustrated. Point your palms towards you and your elbows to the front.

Step Two

Rotate your arms outwards so your elbows are pointing to the side and your palms are facing forwards.

Step Three

Push the weights upwards until your elbows are only slightly bent, and pause before returning to starting position. Do three sets of 15.


Step One

Sit on a bench with a weight or bottle in each hand. Your palms should be facing forwards, with your knuckles pointing towards the ceiling.

Step Two

Push your arms upwards until your elbows are only slightly bent. Remember to keep your back straight during the exercise. Do four sets of 20.

Workout instructions by Bosco Choi, personal trainer at Fitness First Harbour City.


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