THE MOVE: Dumbbell presses with forward steps
HOWARD LIPIN / Union-Tribune
To work on his core stability along with shoulder and triceps strength, San Diego Fire Capt. Milo Vaughs performs an overhead dumbbell press while stepping forward.
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WORKS ON: Core stability, shoulder and triceps strength
LEVEL OF DIFFICULTY: Beginner
PRECAUTIONS: This activity is not intended for someone with poor balance. It is useful to stimulate trunk stabilization and coordination of the upper and lower extremities. Progress slowly with weight increases, as they will be magnified in an unstable posture. Make sure the area is clear around you in case you have to drop a weight. Use light dumbbells until you build confidence.
SETUP: Stand holding the dumbbells at chin height. Tighten the abdominals to stabilize the spine and to maintain your natural low back curve throughout the exercise.
THE STEPS: Press both dumbbells overhead as you step forward with the right leg. Lower the dumbbells as you bring the left leg forward. Repeat the move, alternating between the right and left leg as the lead.
REPETITIONS: One set of eight to 10 repetitions with each leg.
OPTIONS: Perform the same moves while walking backward. Ensure the area is clear of obstacles.
MEET MILO VAUGHS
TITLE: Fire captain, Station 35, Division A
YEARS OF SERVICE: 18
AGE: 44
HOME: Bay Park
PERSONAL: Married, two children
ACTIVITIES/INTERESTS: Surfing, water polo, and lifting weights.
