Bench Assisted Trap 3 Raise

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Raise the dumbbells up (thumbs facing up) and squeeze your upper traps at the top of the movement

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Trapezius.gif

Kneeling Single Arm Landmine Press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Brace your core and glutes

  • Press the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders.gif

Incline Reverse Flyes

KEY COACHING POINTS:

  • Pin your shoulder blades back

  • Laterally raise your arms until your feel a full squeeze of your shoulder blades

  • Maintain constant tension in your posterior delts through the full exercise

  • Hold the squeeze at the top for 1-2 seconds

MAIN MUSCLE - POSTERIOR DELTOIDS

Shoulders.gif

Bent Over Trap 3 Raise

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Slight bend in the knees

  • Descend by driving your hips back to help maintain a neutral spine

  • Raise the dumbbells up (thumbs facing up) and squeeze your upper traps at the top of the movement

  • Hold the squeeze for 1-2 seconds, then repeat

MAIN MUSCLE - TRAPEZIUS

Trapezius.gif

Leaning dumbbell lateral raise

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbow

  • Laterally raise the dumbbell

  • Pause for a second when the dumbbell gets to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

One Arm Lateral Raise

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbow

  • Laterally raise the dumbbell

  • Pause for a second when the dumbbell gets to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Shoulders.gif

Cable external rotation

KEY COACHING POINTS:

  • Pin your shoulder blades back

  • Keep your elbow tight to your side

  • Externally rotate at the shoulder

MAIN MUSCLE - EXTERNAL ROTATORS OF THE SHOULDER (INFRASPINATUS) 

Machine shoulder press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Leaning cable lateral raise

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbow

  • Laterally raise the cable

  • Pause for a second when the cable gets to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Kneeling face pull

KEY COACHING POINTS:

  • Pin your shoulder blades back

  • Pull the rope towrads your face whilst flaring your elbows to your sides

MAIN MUSCLE - POSTERIOR DELTOIDS

Hammer Strength shoulder press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Hammer Strength Jammer

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Seated barbell shoulder press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Single arm jammer

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press up the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Military press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Press the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Push press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Brace your core

  • Explode the weight up using your legs to assist the power

  • Keep it controlled on the way back down

MAIN MUSCLE - DELTOIDS

Lateral raises

KEY COACHING POINTS:

  • Keep your shoulder blades pinned back

  • Slight bend in the elbows

  • Laterally raise the dumbbells

  • Pause for a second when the dumbbells get to shoulder height

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

FULL TUTORIAL

Stand with the dumbbells by your side or to your front with your shoulders pinned back. Without any swinging, lift the dumbbells to your side with a slight bend at the elbow, continue to go up until you arms are parallel to the floor and then pause for a second. Lower the dumbbells back down slowly whilst maintaining constant tension.

Kneeling Single Arm Shoulder Press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Arni press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press the weight up

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS

Seated alt shoulder press

KEY COACHING POINTS:

  • Keep your shoulder blades pinned into the bench

  • Brace your core

  • Press the weight up alternativly 

  • Take it slow and controlled on the way back down

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - DELTOIDS