1.Push Press
2.side lateral raises
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
3.front raises
To execute the exercise, the lifter stands with their feet shoulder width apart and weights or resistance handles held by their side with a pronated (overhand) grip.The movement is to bring the arms up in front of the body to eye level and with only a slight bend in the elbow. This isolates the anterior deltoid muscle (front of the shoulder) and uses the anterior deltoid to lift the weight.
4. upright row
Grasp bar with shoulder width or slightly narrower overhand grip.Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.Bar can be received from barbell rack, standing behind bar mid-thigh height.
4.shoulder shrugs
.jpg)
A barbell, dumbbells or a smith machine may be used for resistance, and overhand, inside, outside, underhand or mixed grip can be used. The barbell can be held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two dumbbells, kettlebells or resistance bands can also be used, together or opposite one another.
The push press is used to help develop the strength of the shoulder. It can be used to push past a sticking point or develop power for the Clean and Jerk (though 'pressing' is illegal in competition). The ability to drive from the legs and through the torso to the arms is important for sports (this is also found in the bench press).
2.side lateral raises
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
3.front raises
To execute the exercise, the lifter stands with their feet shoulder width apart and weights or resistance handles held by their side with a pronated (overhand) grip.The movement is to bring the arms up in front of the body to eye level and with only a slight bend in the elbow. This isolates the anterior deltoid muscle (front of the shoulder) and uses the anterior deltoid to lift the weight. 4. upright row
Grasp bar with shoulder width or slightly narrower overhand grip.Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.Bar can be received from barbell rack, standing behind bar mid-thigh height.
4.shoulder shrugs
A barbell, dumbbells or a smith machine may be used for resistance, and overhand, inside, outside, underhand or mixed grip can be used. The barbell can be held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two dumbbells, kettlebells or resistance bands can also be used, together or opposite one another.
