Exercise Number One– Medicine Ball Pull-Over
The Medicine Ball Pull-Over targets your underarms and armpit area. This exercise also works your shoulders, core, and abdominals.
Step One– Holding a medicine ball, lie down on a bench or step. Bend your knees 90 degrees and keep your feet flat on the floor.
Step Two- Keeping your abs tight and your core engaged, extend your arms towards the ceiling taking them directly over your shoulders and then bring them back down to starting position. Repeat 12-15 times and work your way up to 25 reps.
Tips -Make sure that the head and shoulder blades are resting on their center and your abdominals are engaged and lifted. Your rib cage should be lifted as well and not allowed to sink toward the floor.
Exercise Number Two- Dumbbell Back Flies
Dumbbell Back Flies is a great exercise to target the back of your shoulders and mid-back. It will work your triceps, and improve your posture as well.
Step One– Stand with feet wider then shoulder width apart. Hinge forward at the hips keeping your back straight. Hold a dumbbell in each hand with palms facing towards each other.
Step Two– Raise the weights towards your hips keeping your palms facing up. Squeeze your shoulder blades together at the top of the movement as you rotate your thumbs behind you. Keep your arms straight and not bent. Repeat 20 times for one set.
Tips– Make sure your abdominals are engaged before lifting the weights. Start with one set and work your way up to three sets.