How to Perform Push Press:
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
Lateral Raises
How to Perform Lateral Raises:
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
Kneeling Single Arm Shoulder Press
How to Perform Kneeling Single Arm Shoulder Press:
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
How to Perform Arni Press:
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
How to Perform Seated Alt Shoulder Press:
Keep your shoulder blades pinned into the bench
Brace your core
Press the weight up alternately
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 Lateral Raises
How to Perform Seated Lateral Raises:
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
Seated Dumbbell Shoulder Press
How to Perform Seated Dumbbell Shoulder Press:
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 Cable Face Pull
How to Perform Seated Cable Face Pull:
Pin your shoulder blades back
Pull the rope towards your face whilst flaring your elbows to your sides
MAIN MUSCLE - POSTERIOR DELTOIDS
Standing Dumbbell Shoulder Press
How to Perform Standing Dumbbell Shoulder Press:
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
Standing Single Arm Shoulder Press
How to Perform Standing Single Arm Shoulder Press:
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
Standing Arni Press
How to Perform Standing Arni Press:
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
