2013 POSTER SERIES

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M Pressing Points The overhead press targets just about every muscle in your upper back. “But a lot of guys do it sitting against a back rest so they can press more weight,” says Tyler En glish, author of The Natural Bodybuilding Bible. But heavier loads increase stress on your shoulder joints, leaving you more vulnerable to injury. Stand-ing forces you to use a manage-able weight and concentrate on form. It’s a win-win situation. Here are four ways to master the move.

Push the Dumbbells straight uPOne of the

most common mistakes with the overhead press (and the chest press) is bringing the weights together at the top. “That extra squeeze provides no added benefit,” English says. “It just takes your shoulders out of alignment, upping your risk of injury.”

brace Your coreThe over-head press is all about control.

Sacrifice your control and you may be setting yourself up for injury. “If you don’t brace your core, you won’t have the stability you need to perform the move in one fluid motion,” says English. That could spell trouble for your spine as well as your shoulders.

use a Neutral griPMany men perform the

move with flared elbows and an overhand grip (palms forward), which adds to the stress on their shoulder joints. “Using a neutral grip [palms in] helps keep your shoulders in alignment and reduces your risk of an impingement,” says English.

PoiNt Your Feet ForwarD“Stand with your feet

shoulder-width apart and position your toes to face 12 o’clock,” says English. This position allows you to drive through your heels effectively. “You’ll want all the drive you can get as you won’t be using your legs to gener-ate momentum the way you would with a push press.”

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2 Dumbbell beNch PressLie on your back on a flat bench and hold a pair of dumbbells over your chest, using a neutral grip [A]. Without changing the angle of your hands, lower the dumbbells to the sides of your chest [B]. Pause, and press the weights back up as quickly as you can.

1 seateD Dumbbell squat JumPSit on a bench holding a pair of dumbbells at arm’s length by your sides, palms in [A]. Drive through your heels as you explode out of the seated position into a jump [B]. Land as softly as you can on the balls of your feet, and then lower yourself back to the starting position.

4 Parallel bar DiPGrasp the bars of a dip station and lift yourself so your arms are straight [A]. Brace your core, bend your elbows, and slowly lower yourself until your upper arms are slightly lower than parallel to the floor [B]. Pause, and push yourself back up to the starting position.

5 boDY-weight squatHold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart [A]. Push your hips back and lower your body until your thighs are at least parallel to the floor [B]. Drive back up to the starting position and repeat as quickly as you can.

3a Dumbbell bulgariaN sPlit squat Using a neutral grip, hold a pair of dumbbells at arm’s length next to your sides and place the top of your right foot on a bench [A]. Slowly lower your body until your left thigh is nearly parallel to the floor [B]. Pause, and push back up to the starting position. Switch legs halfway through each set.

3b barbell romaNiaN DeaD liFt Grab a barbell using an overhand grip that’s just beyond shoulder width, and hold it in front of your hips [A]. Keep your knees slightly bent as you bend at your hips and lower your torso until it’s almost parallel to the floor [B]. Pause, and raise your torso back to the starting position.

WorKoUt B

SetS 5

RePS 3

ReSt 60sec

SetS 3

RePS 5

ReSt 45sec

SetS 4

RePS 12

ReSt 30sec

SetS 1

RePS 50

ReSt n/a

SetS 4

RePS 16*

ReSt n/a

*8 per leg

SetS 3

RePS n/a*

ReSt 60sec

*2 short of failure