Fitness Challenge Day 22

The Exercise:  Prone Press

These are going to be challenging even with no weights, especially so if you have tight shoulders!  A great upper body strengthener.


How to Do It:

Prone Press
Most cyclists will find this challenging enough without weights. Stand with your knees slightly bent and feet shoulder-width apart, then lean forward so your upper body is 30 to 45 degrees from vertical (press backward with your hips for balance). Raise your arms so your hands are at shoulder height and your elbows are still near your sides. With your palms forward, extend your elbows until your upper arms are next to your head. Use your upper-back muscles to keep your arms in line with your ears—don't let them fall toward the ground. Return to the starting position.

The Challenge:

Don't forget to warm up!

1st set:  try doing 10-15 with no weight.

Rest

2nd set:  If you feel comfortable adding some light weights to the exercise go ahead and use light dumbbells (maybe 2-3 lbs).  Do 15-20 reps either with or without weights.

Rest.

3rd set:  No weights for anyone this round, aim for 25.

Rest

Final set:  Either add the weights back or use no weights and aim for 25-30.

Challenge met!