🔥TRY THIS FULL SHOULDER WORKOUT💪

🚨 REAR DELT MACHINE FLYE

✅ Exercise details

  • Target muscle: Posterior Deltoid
  • Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius
  • Mechanics: Isolation
  • Force: Pull
REAR DELT MACHINE FLYE
REAR DELT MACHINE FLYE

👇 HOW TO:

  • Begin by holding a pair of dumbbells or (Machine) and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
  • Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
  • Pause at the top of the movement then slowly bring the dumbbells to the starting position.

🚨 DUMBBELL SHOULDER PRESS

✅ Exercise details

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Triceps Brachii, Clavicular (upper) Pectoralis Major, Middle and Lower Trapezius, Serratus Anterior, Supraspinatus
  • Mechanics: Compound
  • Force: Push
DUMBBELL SHOULDER PRESS
DUMBBELL SHOULDER PRESS

✅ Execution

  1. Exhale as you press the dumbbells upward and inward until they almost touch over your head.
  2. At the top of the movement, shrug your shoulders to raise the dumbbells even higher.
  3. Inhale as you reverse the motions and lower the dumbbells to the starting position.
  4. Repeat.

✅ Comments and tips

  • Keep your back straight.
  • For optimal back support, make sure your lower back is in constant contact with the back of the chair.
  • To raise heavy dumbbells into position, rest them on your knees and then kick them up into position one at a time.
  • Do not lock your elbows out at the top of the press. This will safeguard your elbows as well as keep the tension on your shoulders.
  • The seated position reduces your ability to cheat.
  • The seated dumbbell overhead press is also known as the seated dumbbell shoulder press.
  • Occasionally, perform the seated dumbbell overhead press with one arm at a time, as it will get more core stabilizer muscles involved and help you to develop unilateral strength.

🚨 DUMBBELL LATERAL RAISE

  • Equipment required: Dumbbells
  • Primary muscle group(s): Shoulders
DUMBBELL LATERAL RAISE
DUMBBELL LATERAL RAISE

👇 HOW TO: 

  • Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  • Hold your arms fully extended by your side, with your palms facing in to your body.
  • Keep your elbows close to your sides. This is the start position.
  • Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  • Hold for a count of one while squeezing your shoulder muscles.
  •  Return to the start position in a smooth controlled movement inhaling as you do so.
  • Repeat.

🚨 STANDING SHOULDER PRESS 

✅ Exercise details

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid; Clavicular (upper) Pectoralis Major; Triceps Brachii; Upper, Middle, and Lower Trapezius; Serratus Anterior
  • Mechanics: Compound
  • Force: Push
STANDING SHOULDER PRESS 
✅ STANDING SHOULDER PRESS

✅ Execution

  1. Exhale as you push the barbell straight upward.
  2. At the top of the movement, shrug your shoulders to raise the barbell even higher.
  3. Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
  4. Repeat.

✅ Comments and tips

  • Do not lock your elbows out.
  • Use a grip that is a little wider than shoulder width.
  • To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backward as the bar descends.
  • Keep your head facing forward; don’t look up.
  • Keep your elbows a little forward, not directly out to the sides.
  • Keep your wrists directly above your elbows.
  • There’s a strict variation of the barbell overhead press known as the military press in which the feet are kept close, as if at attention.

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