Bodybuilding Exercise & Workouts
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Seated alternate Military Press
Training Tips
Muscles worked: Deltoid Anterior, Deltoid Lateral, Pectoralis Major, trapezius, Triceps Brachii
Press your back firmly against the back of the bench with your feet flat on the floor.
Hold a dumbbell in each hand, just above shoulder level, with your elbows out and palms facing forward.
Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing in toward each other.
Simply press one dumbbell up over your head and return to the start position just outside your shoulder.
Repeat this movement with the opposite arm and continue alternating for the desired amount of repetitions.
Exercise Data : General exercise guideline
WARNING: Before beginning this or any exercise program, consult your physician.

Equipment Required:
Adjustable Dumbbells
Flat Weight Bench

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Exercise Safety
Training tips
  • Consult a physician before you begin an exercise program.
  • Always warm up before your workout with 5-10 minutes of cardiovascular exercise. Then stretch slowly, exhaling as you gently stretch each muscle. Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your strength training regimen, stretch again to complete your workout.
  • Maintain proper spinal alignment and head positioning throughout your workout.
  • For maximum results, follow a complete program that includes proper nutrition, aerobic exercise and strength training.
  • To gain the most benefit out of your workout, it is necessary to use muscles that complement each other. When using a particular muscle, you should use the supporting muscles as well.
  • Do not attempt to lift more weight than you can comfortably handle. Avoid the risk al injury by remaining within your limits.
  • Do not hold your breath. Exhale during the pressing action, and inhale upon returning to the start position. assumes no responsibility for personal injury or property damage sustained by or through use of this website © 2003-2007 All rights reserved