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The alternating dumbbell shoulder press performed seated focuses on the shoulders and triceps. Using dumbbells allows you to change your hand position which changes the focus placed on the shoulders. Therefore the alternating dumbbell shoulder press is an effective way to add variety to your shoulder routine. The seated position prevents you from cheating on the exercise with too much weight. By alternating each arm you allow the muscles just enough rest to squeeze out a few extra reps.
If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.
The bench press is often referred to as the "king" of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It's important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.
Bench dips with feet elevated develops strength in the deltoids and triceps. When your feet are elevated off the floor emphasis is placed on the triceps and shoulders. Experienced weightlifters and bodybuilders use extra weight when performing bench dips to stimulate strength development and size (hypertrophy). Plates are placed on the thighs and a training partner assists in adding and removing the weight when ready. Bench dips can be performed at home or at the gym with a couple of benches.
The dumbbell lateral raise performed seated isolates the medial head of the deltoids. If you raise your arms above the horizontal plane you activate the trapezius. Dumbbell lateral raises are typically performed with moderate weight. The "lat" raise is a standard shoulder exercise found in most workout routines. You may change the load on the shoulders by turning your palms down, up, or out. Experiment with various grips to vary the angle of work and keep your muscles challenged.
Dumbbell shoulder external rotation - side lying targets the external rotators of the shoulders. The external rotators are susceptible to injuries and should be strengthened before increasing loads on bench presses, cleans, and snatches. Throwing and swinging motions also put weak external rotators at risk. You may place a rolled up towel under the elbow for better isolation of the infraspinatus and teres minor.
The reverse grip pull up is a great exercise that strengthens and tones your back. It also strengthens your biceps and grip at the same time. If you are unable to do pull ups on your own you can have your workout partner assist you. You can also do kipping pull ups. A good goal is 20 reverse grip pull ups.
Only 2 months after being certified I got hired as a Fitness Coordinator and started making my income as a fitness trainer for Marines and Civilians. The knowledge I have gained by getting certified through ISSA has laid a solid foundation for further certification I got afterward.
ISSA provides its students with relevant science in health-fitness-wellness information and strategies to succeed in our growing and competitive industry.
I learned so much about what it takes to be a trainer. The program covers tons of information, but it was manageable and very useful and relevant.
The ISSA has not only helped me to become a better athlete and aspiring trainer but more importantly a better person.
The business resources provided as part of the course material really help to set up your own personal training business with form templates and tips to help you hit the ground running and succeed!
The program is organized, well-priced, and super informative. It took me only four months to complete my certification.
The ISSA courses are wonderful. I love being able to work at my own pace. They have so many certifications to choose from. ISSA has really helped take my career to the next level.
As the coursework progressed I began seeing my clients through a different perspective and i firmly believe that ISSA is responsible to give me this sense of professionalism and belonging!
I had taken one or two other courses by different organizations before and they were nowhere near as thorough and in-depth as this one.
I have already recommended ISSA to people who have reached out to me inquiring about my satisfaction and thoughts and I will continue to do so.
After now having received my certification through ISSA, I feel confident that I'm ready to start my business.
The amount of knowledge in the textbook is really satisfying for someone who’s interested in both fitness and the sciences of the human body, and who’s willing to learn about the relationships between them.
Jehad Refaat Abdel Hamid
I found it to be challenging, informative, and very current. ISSA provides great communication and they are always there from start to finish.
ISSA has given me the confidence I need to train people and train them right.
John Heerschap Jr
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