With the summertime temps still in the 90s, you’d never know the calendars say it is fall.
We will still hang on to our tank tops and shorts for a while and focus on toning our upper body.
Our move today is an alternating pec deck. This move will be working our chest, shoulders and upper back. You will need a set of light to medium weights for this exercise. This move can be executed either standing up or sitting down.
Begin by grasping your hand weights in each hand, rolling your shoulders back and down and lifting your chest. Lifting each arm up to either side of your head, extend the arms out to each side of your body, with your elbows bent at shoulder level. Keeping both palms facing forward, you are ready to move.
Start by guiding one arm at a time around to the front of your body. Keep the weights upward, and direct with your elbow bent and at a 90-degree angle. Once you reach your fullest contraction on the front side of your body, redirect your arm back to starting position on the outside of your body. Continue with the opposite arm in the same motion.
Keep your movements somewhat slow and methodic, as the positioning can be a bit awkward, causing fatigue quickly.
Shoot for eight to 10 repetitions, for at least three sets. Give yourself a small break between each set. Also, if your hand weights feel heavier, reduce the amount of weight or use no weight at all. You will still get the benefits of the move, just without the extra resistance. If you need more resistance, increase your weight.
This move targets a few areas, so it is great to add into any upper body routine.
And keep in mind every muscle is important all year round. It’s just nice to give the visible ones a little extra TLC from time to time.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at firstname.lastname@example.org