Machine Shoulder Press Guide
- Triceps
- Strength
- Machine
- Compound
- Push
- Beginner
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Click to Enlarge
Exercise Instructions
- Set up for the smith machine shoulder press by setting a bench down in the smith machine and adjusting the back to a 90 degree angle.
- Now sit down on the bench and adjust the position so that the bar comfortably comes down just in front of your face.
- Next, add the weight you want to use and sit down on the bench.
- Un-rack the weights and bend your elbows slightly. This is the starting position for the movement.
- Slowly lower the weight down until the bar is just below chin height, pause, and then raise the bar back to the starting position without locking your elbows out at the top of the movement.
- Repeat for desired reps.
Shoulder Press Tips:
- The smith machine shoulder press is a viable option for moving heavy weight without a spotter.
- Don't lock your elbows out at the top of the movement.
- Always warm up first to lower your risk of shoulder injury.
- Always lower the bar below your chin to complete a long range of motion.
Seated Bent Over Dumbbell Reverse Fly Guide
- None
- Strength
- Dumbbell
- Isolation
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- Grab a the set of dumbbells you want to use and sit on the end of a flat bench with your knees together.
- Place the dumbbells between your feet and the end of the bench.
- Lean over until your chest is resting on your thighs (or as far as you can go).
- Grasp the dumbbells with your palms facing inward and pick them up of the floor. This is the starting position for the exercise.
- Keeping your arms slightly bent and rotating at the shoulders only, slowly raise the dumbbells up following a semi-circle path.
- Raise them as high as they can go, and squeeze your shoulder blades together.
- Pause, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
Exercise Tips:
- Try not to use too much momentum to move the weight up.
- For added intensity, always pause at the top of the movement and squeeze your shoulder blades together.
- Do not let the dumbbells touch at any point during the exercise.
Military Press Guide
- Triceps
- Strength
- Barbell
- Compound
- Push
- Intermediate
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Click to Enlarge
Exercise Instructions
- The military press is one of the best old school shoulder building exercises and forms the cornerstone of many good shoulder workouts. Set up for the military press by loading the weight you want to use on a barbell.
- Stand facing the barbell with your feet at around shoulder width apart.
- Grasp the barbell using a overhand grip (palms facing the floor) with your hands at around shoulder width apart.
- Keeping your back straight, pick up the bar off the floor and raise it to your shoulders, and then above your head. This is the starting position for the exercise.
- Keeping your back straight and upright (don't lean back), slowly lower the bar down until it almost touches your upper chest.
- Pause, and then slowly raise the barbell back up without locking the elbows out at the top of the movement.
- Repeat for desired reps.
Military Press Tips:
- It's important that you keep your body straight throughout the set. Don't lean back as this could lead to injury when using heavy weights.
- Keep the rep timing slow. Don't use momentum to move the weight up!
- Use a full range of motion by lowering the bar as far as possible, and raising all the way up without locking your elbows out at the top of the movement.
- Don't "rest" with the weight on your chest during the set!
Dumbbell Lateral Raise guide
- None
- Strength
- Dumbbell
- Isolation
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- The dumbbell lateral raise is a good exercise for building width in your upper body which gives you the "V" shape. Grab a set of dumbbells and stand straight up with the dumbbells at your sides.
- Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
- To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
- Pause at the top of the movement, and then slowly lower the weight back to the starting position.
- Do not let the dumbbells touch your body, and then raise them for the next rep.
Lateral Raise Tips:
- The dumbbell lateral raise is one of those exercises that so many people do incorrectly. First, this is an isolation exercise, so you should be focusing on stretch and muscle contraction, not using heavy weights.
- Second, you MUST keep your rep timing slow and controlled. So many people use momentum to swing heavy weights up, and this is not going to get you the best results from the dumbbell lateral raise.
- Third, it very important that your elbows stay above your wrists. If your wrists come up too far, the focus comes off your side delts and onto your front delts. A good trick to ensure this does not happen is to tilt the dumbbells down as if you were pouring a jug of water as you raise them up. This makes it very hard to raise the wrists higher than the elbows.
- And finally, keep the side delts under stress for the whole set by not allowing the dumbbells to touch your body or "hang" at the bottom of the movement.
Dumbbells Shrugs Guide
- None
- Strength
- Dumbbell
- Isolation
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- The dumbbell shrug is a simple but very effective way of working the upper traps. Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides.
- Let your shoulders "sag" down as far as possible.
- Keeping your body fixed, slowly shrug your shoulders straight up as high as possible (don't rotate back or forwards!).
- Pause for a count of 1-3, and then slowly lower the dumbbells back to the starting position.
- Repeat for desired reps.
Shrug Tips:
- Focus on pulling the weight up with your traps and not your biceps.
- You don't need to rotate the shoulders forward or back when doing shrugging exercises. The thought that this will benefit you is a myth! You should shrug straight up as high as possible.
- Pause at the top of the movement to get the best results from the exercise.
Upright Row Guide
- Biceps, Shoulders
- Strength
- Barbell
- Compound
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- The barbell upright row is one of the best exercises for building the upper traps and shoulders. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart.
- Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart.
- Pick the bar up, bending at the knees and keeping your back straight.
- Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height - nearly touching your chin).
- Pause, and then slowly lower the bar back to the starting position.
- Repeat for desired reps.
Upright Row Tips:
- Focus on keeping your elbows higher than your forearms. The elbows push the motion.
- Keep your body fixed throughout the set. Don't lean forward as you lower the bar, and back as you raise it. Movement of the body makes the upright row easier, and you will not get the most out of it.
- Pause and squeeze the traps at the top of the movement, and then lower the bar really slowly if you want to add a bit of intensity to the exercise.
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