Firehouse Fitness

Shoulders of steel

Dumbbell push-ups give the muscles a weight advantage

2:00 a.m. August 18, 2009

The move: A push-up using dumbbells as handles followed by alternating single arm rows.

Muscles involved: Latissimus dorsi, middle trapezius, posterior deltoids

Level of difficulty: Intermediate

Precautions: Slow and deliberate movements are important to maintain proper form during this exercise.

Setup: Begin in a push-up position with both hands grasping dumbbells on the ground.

The steps: Do a full push-up (lower in two seconds, push up in one). In the up position, bring your right-hand weight to your armpit and squeeze your shoulder blade back. Lower the weight and repeat the move with your left arm. (Take one second to raise the weight and two seconds to lower it.)

Repetitions: Eight push-ups (four rows on each side), equals one set. Do three sets resting for one to two minutes in between.

Options: Adjust the weight so that completing each set is challenging but does not compromise your technique.

MEET CORY WHITE

TITLE: Firefighter

YEARS OF SERVICE: Four

HOME: San Diego

PERSONAL: Single

ACTIVITIES/INTERESTS: Surfing and snowboarding

Union-Tribune

This article was in the Union-Tribune on Page D3 on Tuesday, August, 18, 2009