How to Do Deep Swimmer Presses
Strength training is an essential component to building healthy bones and muscles, and has been shown to increase metabolism, decrease the threat of heart disease and vastly reduce the risk of osteoporosis later in life. Deep swimmer presses are a weight training move that incorporates the muscles of the legs, back, shoulders and biceps. Deep swimmer presses include a combination of a standard bicep curl and a shoulder press. Targeting multiple muscle groups at once is an efficient method of reaping the benefits of your workout in less time.
Other People Are Reading
Instructions
-
-
1
Place your feet so that they are an equal distance apart as your shoulders and plant them firmly on the floor with your knees bent slightly. Keep your back straight and your shoulders down as you hold a dumbbell in each hand down at your sides with palms facing outward.
-
2
Bend your arms slowly at the elbow to bring the dumbbells toward your shoulders, using your biceps to lift the weights. Exhale while you lift the dumbbells and keep your core stable and engaged.
-
-
3
Turn your wrists out at the top of the bicep curl so that your palms are facing outward. Inhale while turning the dumbbells and keep your core engaged.
-
4
Press the dumbbells upward using the muscles in your shoulders and back. Exhale while executing the shoulder press; keep your core engaged and your back straight.
-
5
Lower the dumbbells back down to your shoulders with your palms facing outward and then turn your wrists so your palms face inward and lower the dumbbells to your starting position.
-
6
Repeat the exercise by performing one to three sets of 10 repetitions about two times per week.
-
1
Tips & Warnings
Do not sway or thrust your body while lifting the dumbbells. You should use your muscles to lift the weights rather than momentum. If you cannot perform the exercise without thrusting your hips or torso, then you should use lighter weights.
For optimum results, choose a weight that allows you to perform between eight and 10 repetitions and no more than 13 repetitions per set.
Perform the exercise in front of a mirror or a personal trainer to ensure that you are using the proper posture and technique to receive the maximum benefit possible.
Notify your physician before beginning a new exercise regime.
References
- Photo Credit Polka Dot Images/Polka Dot/Getty Images
