Shoulders & Deltoids 02 Dec 2007 11:25 pm
December 3, 2007 - Shoulder Exercise: Sitting Jacks
Let’s get the week going by working the shoulders with Sitting Jacks. This exercise is similar to the side raises that we’ve been doing.
You’ll need a chair and some weights (dumbells, water jugs, etc.). Sit in the chair with your back in neutral position and with a weight in each hand (In the video, I say keep your back straight. By straight, I mean sit upright with good posture). When your back is in neutral position (but with your natural, comfortable arch), tighten your abs to ensure that you maintain good posture. Bring your arms out to your side and keep them parallel to the floor. Your arms should be bent so that there is minimal pressure at your elbow joints and they will stay bent for the duration of the exercise. To perform this exercise, bring your arms up over your head until they almost touch. Then, slowly bring them down to the starting position: arms outstretched at your sides.
If the weight you are using is too heavy or when you start to fatigue, you might begin to arch you back significantly more than your natural arch. At this point, you should rest before your next set, use lighter weight or stop this exercise.