SHOULDERS FOR SHAPE
PHASE EXERCISE COACHING POINTS
Multi-joint 3 sets of 10
Multi-joint 3 sets of 10
Isolations 3 sets of 10
5) Seated 45 degree Barbell / Machine Shoulder Press
6) Wide Grip Up-right rows
7) Seated bent-over lateral raise
As for( 4) above lean back slightly and lift the bar to a 45 degree angle in front of you( or on a machine that has 45 degree angle of movement)
Stand with the barbell resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. Hold the barbell with an overhand grip with hands shoulder width apart. This will be your starting position. Protract your scapular and raise your elbows up and to the side. Exhale whilst you lift and use the sides of your shoulders to lift the bar keeping the bar close to your body as you raise it. Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement before lowering the bar back down slowly to the starting position.
Sit on the end of the bench with your legs together and two dumbbells behind your calves. Bend at the waist whilst keeping your back straight and pick up the dumbbells. The palms of your hands should be facing each other as you pick them up. This is your starting position. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Think about leading with your elbows. Exhale as you lift the weights. After a pause at the top, slowly lower the dumbbells back to the starting position.
Isolations 3 sets of 10
Isolations 3 sets of 10
Finisher Drop sets to failure x3
8) Seated Dumbbell press
9) Rear Delt machine( or Reverse Pec Deck machine)
10) Alternating side lateral and front raise
Sit on bench whilst holding a dumbbell in each hand. Now raise the dumbbells to shoulder height with the palms of your hands facing forward. This is your starting position. Push the dumbbells straight upwards and exhale. Avoid allowing the weights to touch at the top by maintaining a slight bend at your elbows. Keep your scapular depressed to avoiding reaching at the top. Then, after a brief pause at the top position, slowly lower the weights back down to the starting position while inhaling.
Adjust the seat so that the handles are in line with your shoulders and are fully to the rear. Make an appropriate weight selection. Grip the handles with your hands facing inwards and lean your torso into the chest pad so that your hips are slightly behind your chest. Depress your scapular( this helps avoid turning the movement into a shrug) and engage your core. This will be your starting position. Driving the movement back and outwards with your elbows, keeping your scapular depressed and core engaged. Pause at the rear of the movement, and slowly return the weight to the starting position
1. With two dumbbells stand with a straight torso and the dumbbells by your side at arms length with the palms of your hands facing you.
2. Lift the dumbbells up and outwards to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water from a glass. Lift your arms until they are parallel to the floor. Pause for a second at the top.
3. Lower the dumbbells back down slowly to the starting position
5. From here lift the dumbbells up and forwards to your front with a slight bend in the elbow and hands tilted forwards as if pouring water from a glass. Lift your arms until they are parallel with the floor. Pause for a second at the top.
6. Lower the dumbbells back down slowly to the starting position
7. Avoid swinging the body and keep your shoulders down
APRIL 2018 / MUSCLE & FITNESS 8 3