Great 'Guns'

Great ‘Guns’

In Do, February 2016 by Christa Gala

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Buff arms get attention; just ask Michelle Obama.

But how do you ban those batwings?

Kristie Shifflette, owner of two Orange Theory Fitness locations, offered to show us a few exercises you can do at home or in a gym. Head trainer Ron Stewart explains proper form.

Atomic Pushup 1

Atomic Pushup 1

Atomic Pushup 2

Atomic Pushup 2

1. Atomic Pushup: Hips down, thighs tight, hands directly under your shoulders. As you lower yourself to the floor, come down to 90 degrees at the elbow. As you do, lift your same knee toward the same elbow, squeezing the obliques. Works: Chest, triceps and core.

 

 

TRX Tricep Extension 1

TRX Tricep Extension 1

TRX Tricep Extension 2

TRX Tricep Extension 2

2. TRX Tricep Extension: (Requires TRX straps). Face away from wall, making a straight line from top of your head to bottom of heel. You want “Frankenstein arms,” your elbows in line with your shoulders, arms facing toward floor. Start by bending at elbows, bringing knuckles toward temples and then press palms back out to reset. Works: Shoulders, hips, core.

Arnold Press 1

Arnold Press 1

Arnold Press 2

Arnold Press 2

 

3. Arnold Press: Stand straight with arms bent at 90 degrees in front of you, palms facing you, shoulders over hips, hips over knees, elbows high. As you press up, rotate your hands and finish locked up overhead with palms facing outward. As you reset, come down and rotate back. Works: Entire shoulder. Bonus: “Any ‘pressing’ exercise will work the triceps too,” says Stewart. “And standing forces you to engage the core and glutes.”

Reverse Fly 2

Reverse Fly 2

Reverse Fly 1

Reverse Fly 1

4. Reverse fly: Squat position, feet shoulder width apart, bend knees, drop butt back and down, getting chest parallel to the floor. Open up the arms, squeezing shoulder blades together. Works: Trapezoids, rear deltoids. Tip: You don’t need a lot of weight since you’re working small muscles.

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