Workout Wednesday - Overhead press

Here is an exercise I picked up in crossfit but also from my compound training programme. 
It is a great exercise for building upper body strength focusing on your shoulders, chest and back but also if your tech is right provides a core exercise and if you are doing a push press this will involve your legs as well, so pretty much a winner! 

If you are new to this and unsure of weight to use, then start with a bar, this will allow you to practice the technique and getting your form correct before adding the weight on. 
Try to avoid using a smith machine or dumb bells as we really want to engage all the key muscles including the core with this exercise! 

For technique instruction I am going to send you over to Strong lifts this is where I got my compound training programme from as well! 

As I am still in training, I don't think I should be dishing out the advice just yet! 

For a push press simply add a little dip with the legs before pressing the weight, you may find that because you have more force you will be able to go heavier on the weight, this isn't uncommon, as you are engaging more of your body the power to lift weights become more! 

Image courtesy of stronglifts

Workout Wednesday - Stretching

Stretching is just as an important part of your workout as any other part. 

I tend to stretch post workout when my muscles are warm and have been worked, I focus on the muscles that I have worked that day e.g. back and shoulder day will get a good focus and then any other muscle that is tight, usually my hips! 

Stretching is a great way to allow the muscles to recover from your workout and will reduce the tightness the next day, especially after a particularly hard workout!

Tight muscles can effect your posture and also how fluid your movements are, so spending 10-15 minutes a day stretching out will not only benefit your workouts they will also benefit your everyday movements.

Stretching can also be good for the mind, stress can build tension in the muscles causing them to tighten up. Again taking the time out to stretch out is relaxing and will de-clutter your mind, giving you a mental break and helping prepare you for the tasks ahead or to de-stress after a long day.

Here are some stretches to get you started, put on some calm, slow paced music to help you really relax.