Build Shoulder Strength: Behind The Neck Strict Shoulder Press

Having strong shoulders doesn’t just look good physically, it can help you with better posture, greater overhead strength, greater control and strength with certain Olympic lifts (barbell clean, snatch, etc) and increased strength in your upper back. One forgotten muscle building exercise for shoulders is the behind-the-neck shoulder press.  The most common shoulder press exercises are the military press and the dumbbell shoulder press.  Both excellent for building muscle and strength…along with your lateral and forward raise dumbbell exercises as well. But behind-the-neck press offers some additional benefits that make it worthwhile to incorporate into your workout routine.

Probably the biggest benefit from the behind-the-neck press is that it engages more of the shoulder muscles than the traditional military, and really hits the posterior delt well.  The barbell press from the front works more of the front deltoid.  If you’re bench pressing, you’re also getting front deltoid work- so why not switch things up every now and then and broaden your workout tool box?

Behind the neck is also great for strengthening the upper back.  If you also enjoy olympic lifts, this will help with your strength and stability on the snatch, push press and jerk.

NJ Personal Trainer Demonstrates Behind The Neck Shoulder Press

 

Is Behind The Neck Press Safe?

Generally, most of us can safely do a behind the neck press.  If you have rounded shoulders (kyphosis) you should not do the behind the neck press just yet.   The kyphosis generally means you have weakened and tight shoulder muscles as well as upper back muscles.  As a personal trainer in Monmouth County, if one of my clients has rounded shoulders, I work on developing the muscles in the back, shoulders and even chest to help strengthen the muscles and aid in posture correction.

If you have poor shoulder mobility- the behind the neck press will be difficult for you and could possibly injure you.  You should work on your mobility first and then attempt behind the neck presses with very light weight.  Again- if your shoulders are tight- don’t force the position. Work on mobility first.

In conclusion, for building strength in the shoulders and upper back, try incorporating the behind-the-neck shoulder press into your routine.  You should work with a personal trainer or have someone spot you to minimize risk of injury if this is your first time attempting the lift.  Always start with a lighter weight than you would use for a front of the neck press until you get comfortable.

About Eddie:

Eddie is a sought out personal trainer in Monmouth County, NJ. His body building back ground mixed with his present day CrossFit training is what helps him create workouts that can taylor to any fitness level, any age, and any results-oriendted individual.  Eddie owners Ultimate Fitness, a 24 hour gym in Monmouth County and Ultimate Fit Zone, a cross training and boot camp gym in Monmouth County as well. He is the director of training at both gyms.

 

Top 3 Best Exercises For Building A Better Butt

Neve has there been so much attention put towards a woman’s derriere as there is today.  JLo pioneered the popularity of the round booty and it has exploded into main stream media.  Since then, women with curves have been embraced more than ever and showcased on the covers of magazines that once only displayed size 0 women.

JLo, Kim K, Sophia Vergara, Beyonce and more are admired for their figures and now it seems like more women want in on the action.  While some have resorted to dangerous plastic surgery attempts to round out their rump, we here at Ultimate Fitness believe that the best way to enhance your physique is with good old fashion diet and exercise.

The glute muscles are no different than other muscles in your body- if you build them up, they will give more definition and shape to your body.  A protein based diet is key to shaping all muscles- so in addition to exercise, you’ll need to eat a clean diet as well.

Our resident personal trainer, owner and director of training, Eddie Albert, has been sculpting body parts for men and women for over 25 years.  We turned to him to find out the three best exercises anyone can do, gym or at home, to build up their booty.

Eddie says there are quite a few exercises to incorporate into your routine to build a better butt, because you want to shape not only the glute muscles but the hamstrings as well, but if he had to pick JUST 3 moves here are his choices:

  1. Squats
  2. Lunges
  3. Step Ups

Here is Eddie’s 15 minute butt boosting workout.  This can be done at home or at the gym.  **Use caution as these exercise moves are advanced and may cause injury if not performed properly.

15 Minute Butt Booster Workout

  1. 20 squats
  2. 20 step ups (each leg) (use a plyo box in the gym.  If at home, stand at the base of your step and try to step on the 2nd or 3rd step.  Beginners should just aim for the 1st step)
  3. 20 lunges

Next:

  1. 20 jump squats
  2. 20 lunge hops
  3. Personal Trainer in NJ | Ultimate Fitness Gym in Ocean NJ20 box or step jumps (use the first step in your stair case if you don’t have a small, sturdy box you could jump on) like a plyo box)

Repeat 3x

About Eddie Albert

Eddie is a long time fitness expert in NJ, personal trainer, CrossFit athlete and former bodybuilder. He is the owner and director of all training at Ultimate Fitness 24 hour gym and Ultimate Fit Zone, a cross training boot camp.

NJ Personal Trainer Helps Senior Housing Residents With Balance, Strength and More

personal-trainer-njEddie Albert, owner of Ultimate Fitness in Ocean NJ, is pictured here on site at the Woodmere Senior Housing Facility.  Eddie was named the new Fitness Director and is now on-site 3 days a week helping the residents stay healthy, fit and active. Eddie  has begun to work with the Seniors on their balance, coordination and strength. Incorporating every day movements into their exercise routine. He is also ensuring that they use the machines correctly so as not to injure themselves.

Eddie is a former body builder and was named Mr New Jersey in 1992. Since then, he has gone on to help hundreds of men, women and children achieve their health, wellness and physical fitness goals. He has been recognized for his work with people with Parkinson’s Disease, helping them maintain and even regain strength and balance.

Follow Eddie on Twitter @NJFitnessExpert

Overhead Press

nj-personal-trainerJust because we’ve put away the tank tops, doesn’t mean it’s time to stop working on those tank-top sexy arms. Any woman who wants those fabulous ‘Madonna’ arms should incorporate the overhead press into their workout. To most people, the overhead press looks like a shoulder exercise, but it is so much more than that. This move activates multiple muscles in the upper body in addition to your shoulders including your triceps, upper chest and upper back muscles. Not to mention your core- it must be tight to perform this move properly. Here, NJ Personal Trainer Chris Marzarella helps his client Bonnie perform the overhead press. And just check out those back and shoulder muscles on her :-)

Squats With A Bad Back

nj-personal-trainerSquatting is one of the most beneficial exercise you can do to shape and tone your legs and glutes.  And although we immediately think of the legs when we think of squatting, this exercise actually benefits nearly every muscle in your body with proper form.

Squats torch calories, burn fat and sculpt incredible muscle in your thighs, hips, glutes, quads and hamstrings.  This exercise is vital to increase the strength and size of your leg.

Squats are typically done with a barbell across the top of your trap muscles.  For some people, bearing the weight on their shoulders and traps can cause pain in the back.  An alternative form to try is wearing a weighted belt around your waist while standing on platforms.

This takes the weight off your shoulders, BUT, you must be careful to use controlled form (keep your core in and TIGHT). This exercise is best performed with a spotter. Here, the movement is performed with Chris Marzarella, a NJ personal trainer at Ultimate Fitness.

Welcome NJ Personal Trainer Chris Marzarella

Ultimate Fitness is extremely proud to welcome NJ personal trainer Chris Marzarella to our training family. Chris is a long-time, renowned personal trainer in Monmouth County and former gym owner. He brings with him over 20 years of personal training and fitness experience.

Take a look at Chris’s bio below:

NJ Personal Trainer Chris Marzarella

NJ-personal-trainer-chris-marzarellaI’m a former Special Needs teacher turned certified fitness trainer and gym owner.

My background is extensive; from training housewives and husbands who want to lose a few pounds, people who want to look their best on their wedding day, to elite walks of life requiring specialized sports-specific training such as UFC/Bellator/ROC MMA fighters, to figure athletes, bodybuilders and powerlifters. My specialties include physique enhancement, sports specialization, injury rehabilitation, fat loss and dietary coaching.

My diverse background allows me to be one step ahead of my competition, and also enables me to continue to evolve as a better trainer and coach.

I’ve been training clients since 1990. I received my personal fitness trainer certification through Thomas Edison University in NJ and my Teacher of the Handicapped degree at NJCU.

When I’m not in the gym, my hobbies include ten years of competitive bodybuilding, enjoying time with my family, building and repairing computers and pc gaming.

Please contact me at 732-581-9624 or go online at http://www.fitnesstekpf.net and schedule a FREE SESSION today.

Weight Loss Success Story- Melissa D.

weight loss nj

At my heaviest

Read Melissa’s weight loss success story….in her own words.

I was overweight most of my life, so when I put myself on a diet and the pounds started to come off, I thought it was great.  Unfortunately, I went a little too far.

When I first met Eddie Albert in 1999, I was anorexic and on the verge of being hospitalized.  I did not want to eat and I certainly did not want to gain weight.  I am still alive today because of Eddie.

Through his never ending support and expertise in the area of nutritional weight management and personal training, I have been able to do things I never thought possible.  I am now at a healthy weight, no longer have pains in my chest, which was a daily occurrence, have increased my bone density and am full of energy.

I think what makes Eddie so successful, aside from the fact that he really cares (he has helped me get through some of the most difficult times in my life without ever being judgmental), is that he is so comprehensive.  Along with the training, he also gives me a meal plan and cardio schedule, so he addresses your whole lifestyle, not just one aspect of it and having all of this in place, I believe is really what facilitates change and helps people meet their personal goals.  He has also helped me more than any doctor that I have ever been to in regards to several health concerns/issues that I have had since losing all of the weight.

weight loss success melissa nj

Anorexic and on the verge of being hospitalized

Eddie takes a personal interest in each client he works with. He develops meal plans based on individual goals that fit into your personal lifestyle.  His plans are easy to follow; you eat real food throughout the day and you never feel hungry!

He also answers endless questions and researches ways to help me, most recently, referring me to Tom from VitaminFuse (the café at Ultimate Fitness).  Of course once I met with Tom, I wouldn’t do anything without asking Eddie first!

I think it’s important for people to know that change can be made when your whole lifestyle is addressed and that’s what Eddie does.   I have seen my body go through many changes over the years and have been able to develop muscle that I never had before.

Every day is a struggle for me with my weight and fears of gaining the weight back.  When I first met Eddie I remember he promised me that that would not happen.  He knew I needed to gain weight, as you can see from my picture, but of course he did not tell me that at the time. He did tell me that he would help me gain muscle.  So far he has kept his promise and continues not to let me down!

weight loss success melissa nj

Today I'm happy, healthy and full of energy!

Recently, I told Eddie I wanted to try to get leaner.  He gave me a new diet and within a week I have seen changes in my body.  Eddie explains everything in a way that makes sense and easy to follow.  Personal training with Eddie is my favorite!  He makes everything a challenge, while changing things up and things definitely never get boring.   Eddie constantly pushes me, which is what I want, while always supporting and encouraging me.  I have learned that it is not always about the weight that you can lift, but more about your form.  Today, I am full of energy and have muscle tone that I never thought I could have.  I also have confidence in myself.  I even get comments from friends and co-workers about the changes my body has gone through, which makes me feel really good.

Sometimes I think Eddie knows me better than I know myself.  I feel like he is my lifeline and I would be lost without him. I am proud to say that not only is he my personal trainer, but he is also my friend!

It has been and continues to be a long road, but with him by my side I know I will be okay.

NJ Personal Trainer Asks- Are You Too Busy Dieting to Lose Weight??

PROVEN Weight Loss Study: #1 Diet Plan Explained in Detail

Whoopie!, there’s mounting evidence proving that there really is a
ONE best way of dieting to lose weight.

The other great thing that this research study found was that this
“style” of eating was the EASIEST way to maintain results as well.

Although our team of Personal Trainers and Diet Coaches at Ultimate Fitness have been using this nutritional plan for over 9 years with fantastic success with our online and studio clients it’s nice to now have evidence proving that it is the #1 plan for losing weight and keeping it off.

The research study looked at 5 different diet plans:

1. A low-protein diet (13% of energy consumed) with a high glycemic index (GI)
2. A low-protein, low-GI diet
3. A high-protein (25% of energy consumed), low-GI diet
4. A high-protein, high-GI diet
5. A control group which followed the current dietary
recommendations without special instructions regarding glycemic
index levels

(Research out of the University of Copenhagen, “Diets with High or
Low Protein Content and Glycemic Index for Weight-Loss
Maintenance.” New England Journal of Medicine, 2010)

Now out of all of those different styles of eating can you guess
which diet plan helped people lose weight the fastest and keep the
weight off?

If you chose the “high protein, low-GI diet” then you were correct!

The average study participant lost 24.2 pounds in 8 weeks!

Basically, what that type of eating is comprised of is sticking
with high protein sources (vegetarian based, meat, fish, etc.),
some dairy and beans, nuts/seeds, and lots of vegetables. I would
add in fruit to your diet if your body can tolerate it. Fruit can be touchy in a diet.

You may think that this diet plan sounds like the Atkins Diet, Paleo Diet, South Beach Diet, etc., etc., etc…

And, if you thought that… you’re also sort of right.

However, some “Paleolithic based diets” like the Atkins don’t truly
take into account the differences in the types of fat (and product
quality) that you’re eating and that’s where the health concerns
begin adding up.

If you’re getting your meat, fish, and dairy from non-organic
sources you may be eating high levels of Omega-6’s versus Omega-3 fatty acids.

This one important ratio to keep in balance for your overall health
and longevity.

So, now that we know (and have known) that this system of eating
works best for weight loss, I want to leave you with a few tips to
make it even healthier:

1. Only eat hormone free, grass fed beef
2. Use cage free, local/organic eggs
3. Choose only wild caught salmon and other non-GMO fish
4. Go with raw or no-hormone based dairy products
5. Eat lots of green and colorful vegetables at least 3 times per day
6. Stick with unrefined oils for good fats

Although I can’t go into every detail here today the point is that
you will be healthier and maintain a healthy body weight if you
stick with eating foods that are as close to their natural form as
possible…

It’s really a shame that we have to go to a “Whole Foods” or other
organic-type grocery food stores to find food products that aren’t
full of hormones, antibiotics, chemicals, etc.

Remember, when it comes to what you put in your body you are what you eat…

I now it may cost a little bit more to eat this way, but I have no
doubt it will save you money in the long run from doctor’s visits,
sick days, and quality of life.

Lastly, although everyone’s nutrition program must be tailored to
their own individual body constitution and needs, I have found that
for anyone looking to lose weight this method works exceptionally
well.

While I was writing this article today on healthy eating for weight
loss one of my online clients just emailed me this:

“I have already started the program and I’m happy to report that on
day 6 I’ve already lost 4 pounds.  I had applied some of your “free” info for a while and loved this common sense approach, so I
invested in myself and the whole program…”
-Michelle S.

I hope my article today helped and for anyone struggling to lose
weight and keep it off permanently I highly recommend you adopt
this proven nutritional plan.

If you’d like full details on my proven 12-week weight loss system
including nutrition, sample meal plans, daily checklists, lifestyle
success tips, and a full 84 days of fat-burning workouts please email
me or call for the full details. There is a limited time offer right now and it ends
December 29th 2010.

See you at the gym….

Committed to your success,

Christopher Alesi CSCS CPT
Founder of Strive Personal Training
Health Consultant for Men’s Health, Oxygen & Glutes Magazine
Ultimate Fitness Center
1540 Route 35 South
Ocean, NJ 07712
732-259-8291
chris@getsmartaboutfitness.com

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