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Archive for May, 2011

A one arm seated press can be done on a balance board.  Begin the exercise by standing straight.  Clench your abs to bend and grab the handle of the kettle bell with your right hand.  Curl the kettle bell, as you would in a bicep curl.  Hold the curl when the kettle bell is at the level of your shoulder.  Place your left arm straight out at your side.  Now sit on the balance board with your feet flat on the floor, keeping your abs tight and your back straight.  Your feet should be about a few feet apart.  Press your right arm up overhead and then lower it to the curled position again and repeat for a full set.  Switch arms and repeat the exercise in the same way.  It is important to keep your balance on the board by continuously squeezing your abs, buttocks and thighs throughout the set.  Do the exercise for 2 sets of 12 repetitions (on each arm) to start.

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Here’s an alternative to the traditional overhead press.  To begin, straddle a workout bench.  Sit down on your bottom, keeping your back straight and your feet flat on the floor.  Squeeze your abs and grab the handle of your kettle bell with your right hand.  Curl the kettle bell to your shoulder as your elbow remains close to your waist.  Now hold the position.  Place your left arm straight out at your side, almost parallel with the floor.  Clench your abs and press your right arm up, straight overhead.  Lower your arm to the curled position and repeat the movement for 12 repetitions.  Switch arms and repeat the exercise in the same way.  This exercise should be done for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit Flower Mound personal trainer.