3 Ways to Challenge a Movement with Minimal Weights

This booty workout is a celebration!

What I hear about the most is lack of equipement. So whether you’re working out at home or at a gym but you don’t have access to a bunch of different weights or machines, it’s important to know how to challenge a movement with minimal weights.
 
I’m going to show you today how to progress an upper body movement with minimal weights. This is a great way to make progress, without having to change out a lot of weights.

 

Don’t forget! Each Saturday during the month of February I will be doing FREE virtual workouts over on the Booty Lab Instagram!! Tune in at 10am each Saturday for progressive workouts and download the Booty Lab by Becca app to keep track of your progress.

Here are 3 ways to challenge a movement with minimal weights.

Exercise:
DB Shoulder Press

Progression Methods:
Eccentric Press
Concentric Press
Pause Method

Watch: 3 ways to challenge a movement with minimal weights

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How to Do Each Movement Challenge

Exercise:

DB Shoulder Press

Targets: Shoulders, upper back, triceps, pecs

Stand with your feet shoulder-width apart. Hold the dumbbells at your shoulders. Engage your core and squeeze your booty as your press the dumbbells overhead. Remember to stand tall and not lean back. Lower the dumbbels to your shoulders for 1 rep.

Eccentric Press

Press the dumbbels overhead in an explosive movement, then slowly lower them back down to your shoulders.

Concentric Press

This is essentially the opposite of the eccentric press. Slowly press the dumbbels overhead then lower them back down at a normal speed.

Pause Method

Press the dumbbels overhead and hold them at the top for 3-5 seconds then lower back down to your shoulders.

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