PART ✌🏽 SHOULDERS 🔥💪🏽
Here are some of the other fun exercises I did for shoulder day:
🔹 Rope Pulls: I LOVEEEE these for the rear delts. In order to go heavier, tighten your core and get into a stance where you feel balanced.
🔹 Isometric Front Raises combo: If you want to spice up your dumbbell front raises, try these out! You’ll feel the burn😂
🔹 Rocky Press: channel your inner Rocky and don’t hit your head when you do these 🦁
🔹 Bosu Ball Push-Ups: great exercise for your stabilizer muscles! If these are too difficult, just slowly work your way up 🙌🏽
Had a great shoulder workout and it really did hurt! But remember no pain no gain.. I started my training with lateral raises and did some front raises too and ofcourse I included the military press because that’s the most effective way to grow shoulders. -
Keeping Front Delt Training Simple and Intense
Showing my 2 movements for Front Delts from today’s Delt and Tricep Session.
A1 DB Shoulder Press-if you can’t externally rotate your upper arm to 90 degrees (which I can argue that most people cannot) just compensate by moving your pelvis slightly up to align the upper arm at 90 degrees. (This will vary from person to person, do not take this to the extreme and put the lumbar spine at risk)
B1 Lying Incline EZ Bar Front Raises- my new favorite front raise movement. Why? I am perfectly braced on the incline bench to prevent any swinging of the movement. The profile is fantastic, as you contract the EZ bar gets closer to your body so tension will drop off where your muscle is the weakest. This provides a great opportunity to hit failure sets especially when training alone. And lastly the ex bar aligns very well with front delt fibers and doesn’t put the wrist or elbow in an uncomfortable position.
Give these two exercises a shot (2-3 sets of each, reverse pyramid (6-8, 8-10, 10-12 reps on Press and sets of 10-12 on Front Raise)
SHOULDER BURNER TO FINISH OFF YOUR WORKOUT🔥
1️⃣Begin with front raises with either a plate, dumbbells or a barbell. Keep your arms slightly bent and I prefer to go higher than 90 degrees to get the full range of motion.
2️⃣After this, use the ‘car burners’ with a plate to burn your rotator cuffs straight after front raises.
👍🏼I like to aim for 12-15 reps on front raises and do car drivers to failure! Usually, I do this for 3-4 sets.
Got shoulder problems? Can’t do Overhead press?
Here’s how how you can replace overhead press without putting too much stress on your shoulders: front raises supser-setted with lateral raises
Rear delts & 12 lb front raises.... I tore my left side a while back, but its recovered & Im out here killing shoulders harder than ever (not all exercises were recorded) just ones Im getting stronger at :)