To perform this exercise, hold some dumbbells in each of your hands and place your arms against the sides of your body. Then, raise the dumbbells up to they are parallel with your shoulders. Do three sets of 6 to 10 repetitions.
To perform upright rows, grasp a low cable bar. With an overhand grip, pull the bar straight up and back, leading with the shoulder, pulling the bar back. Another option is to do rows using dumbbells. [4] X Expert Source Julian Arana, M. S. eD. , NCSF-CPTCertified Personal Trainer Expert Interview. 19 May 2020. Stand next to a bench and place one knee on the bench. Then, place the hand on the same side of your body on the bench and grasp the dumbbell with your other hand. Pull the weight upwards lifting your elbow into the air behind you as you do so. Do three sets of 6 to 10 repetitions, or as many as you can do before you can’t do any more.
To do rear deltoid raises, bend over so that your back is parallel with the ground. Get a dumbbell in each hand that is light to moderate. The weight should not be so heavy you can’t lift it more than a few times. Then, begin raising the dumbbells out and away from your body until they are almost parallel with your back. Do three sets of 8 to 10 repetitions on each side.
Starting with your hand close to your body, begin lifting the dumbbell upwards and in front of your body. When the dumbbell is about at shoulder height, begin to lower it slowly back to its starting position. Do three sets of 8 to 10 repetitions on each side.
To do the exercise, press the dumbbells straight upwards above your head and then bring them back down slowly. Do three sets of 8 to 10 repetitions.
Grasp a pull-up bar with your hands a little wider than shoulder-width apart. Then, pull your body weight upwards until your chin reaches the bar. Do as many pull-ups as you can. If you can’t do regular pull-ups yet, then you can try doing assisted pull-ups with a machine. Most gyms have one of these machines. They use weights to counter your body weight and make the pull-up a little easier.
To do pike-style push-ups you will need a weight lifting bench or a sturdy chair. Get into the push-up position in front of the bench or chair and then put your feet up on the chair. Use your hands to walk your upper body back towards the chair until you are in the pike position, which is similar to a headstand, but with your feet on the bench or chair. Your body should be bent at the waist. To do the exercise, lower your face down towards the ground by bending your arms. Then, when you are close to the ground, raise yourself back up. Repeat this exercise 8 to 10 times and do three sets. Keep in mind that this type of exercise should be done with caution because losing your grip or positioning for even a second could result in serious harm to the neck and spine.
Be careful not to overstuff with shoulder pads or they will look too obvious.
It is especially important to choose clothing that is fitted around your waist because this can help to create the V-shape that makes your shoulders look wider.
You can also try wearing two or three t-shirts in warmer weather to create this effect. However, make sure that the collars or sleeves of the other shirts don’t peak out or it may look odd. Wear a larger shirt over the others to hide the edges.
To lose weight, you will need to reduce your overall caloric intake so that you are eating fewer calories than you burn. Try keeping a log of everything you eat to determine how many calories you consume and cut down as needed. Fill up on non-starchy vegetables, such as green beans, cauliflower, peppers, and zucchini to help reduce your overall caloric intake. You can also replace fatty proteins with lean proteins, such as skinless chicken, turkey burgers, tofu, and eggs.
Throughout the day remind yourself to correct your posture, such as by placing a note on your desk or by setting an alarm on your phone.
Try writing yourself a letter from the perspective of someone who cares about you and wants to boost your confidence. What would that person say? Which of your strengths might he/she point out? After you write this letter, try reading over it once a day to help boost your confidence.
