Michelle Beaumont: I'm Michelle and I'm demonstrating over head shoulder presses, that you can do with one arm. Single sided training is important for balancing both muscle groups and creating the best symmetry that you can get. We are going to begin by bringing the palms facing in, elbows high and just up and down. This is one variation that you can do. Again, use weight that you can maintain good form throughout, or that's appropriate for what your goals are. You are also going to open your palms, this is another variation, it's more of a military press variation, over your head, in for the center of your head and then finally you can bring your palms in and rotate at the top and single arm now, let s see what it looks like with double arms, okay, in the military press single arming it and again, the final one is right here, and that's it.

I'm demonstrating a shoulder exercise for the final shoulder, called lift and pause, you are going to raise your weights up in a candlestick position. Turn at your eyes just a slight tilt, this involves your rotator cuff, bring it back and down, so it becomes a fluid movement. What people tend to do is they tilt too much which can injure the rotator cuff, right or they come way out in a circle, you don't need to do that, just come straight up, little tilt and down and then you are tying your rotator cuff in with the front of the shoulder for optimum strength and make sure you use appropriate weight, don't want to go too heavy on these, or you will lose your form and definitely make sure you keep your course stance so that you don't rock the middle, tighten those abs, keep those legs nice and firm, and that's it.