Gym Weight Circuit – The Shoulder Press

    Published: 06-16-2009
    Views: 15,388
    Personal trainer, Margie Weiss demonstrates how to do the shoulder press portion of a gym weight circuit.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    My name is Margie and this is the circuit. The machine that were working on now is called the shoulder press. Its a rise and lower machine. What we do is sit in the machine with the belly to the backbone and the head neutral. Hands are on the machine, were going to put the thumbs on the same side as the fingers so that we have a nice solid joint at the wrist, no bending. What were going to do here is just press the bar to the ceiling, notice that Im spotting from here, so that as she lowers I can control it if she cant. She is going to breathe out as she goes up and breathe in as she comes down. What were working now with the hands wide like this is whats called the medial deltoid, right at the top of the shoulder blade. If we want to change that and work a different muscle slightly different to further the deltoids, all we have to do is take the hands and place them on the front piece. There is always an L piece associated with this machine for your hands. So, she can now again go up and down. She is going to keep her elbows nice and soft. Were going for eight to ten reps in each of the positions or slowly controlling the down as well as the up and you dont want that exercise machine to come crashing down, its a smooth easy motion. When we get to the final one from the top, were going to slowly lower down, belly is still engaged, feel it hit, the stack un-stack and then we roll the shoulders just a bit.