This is a clever exercise to help overcome some of the challenges associated with raising the arms and dumb bell to shoulder height in a standard lateral raise. By bending the elbow to a 90 degree angle, it means the initial raise is easier and then at the top of the motion, extension of the arm means that more weight can be used in the downward or eccentric motion of the exercise. This allows us to get that important second part of the movement with more weight.
This is a great exercise to develop power through the legs and shoulders especially for sports that require extension through multiple joints.
A bit of an odd exercise but it’s weirdness is balanced out by how effective and useful it is! Just don’t actually hit yourself in the face!
Named after two-time Mr. Olympia champ Larry Scott, who never did any exercise in the conventional style; the Scott press is an interesting variation on a standard shoulder press because it takes the triceps out of the press. To do it correctly, rotate your shoulders forward as the weight is in front of your face. When you bring the weights away from your face and up, pull your shoulders backward as much as possible. This is an exercise where the muscle is under tension at all times and thus it’s sometimes difficult to perform these correctly, but the feeling you get in your shoulders is undeniable.
This is a great exercise to help with strengthening your back to stop that hunched back look.
The Seated Shoulder Extension movement is a great preparatory movement to help prepare the shoulder for shoulder extension movements.
A variation on a typical barbell row that is more demanding given you have to lift the bar from the ground each time.
Born from curiosity, named by the group.. The Reverse Puppeteer is a fantastic way to really target those rear deltoids
Looking to warm up? It’s likely your shoulders will be in the mix so let’s get them warmed up too. Inside your shoulder joint there are a variety of muscles that keep your humerus bone in that socket. Inside the your socket there is synovial fluid that needs to warm up too! This is a great and gentle way to get things moving!
One of the most common problems people get is shoulder pain. Sometimes all it takes is just the slightest, odd movement for something to be set off and thus niggled in the process. This exercise is a fantastic shoulder mobility and strengthening exercise.
This is a progression from your standard Bosu Push Up. By elevating the feet using a bench we slightly change the angle and thus the stimulus placed on the muscles.
This is a progression from both your standard and elevated Bosu Push Ups. Your body is angled downward which slightly changes the stimulus placed on the muscles. Also, the use of the swiss ball increases the level of stability required throughout the exercise and will engage your core muscles.
When push ups become soooo last year! Using a Bosu Ball decreases the amount of stability of the movement this requiring you to work harder to keep yourself stable. It is a different form of stimulus for the working muscles and there will be an increased amount of recruitment of stabiliser muscles! This is a great way to spice up and evolve a staple of the exercise world!
Devil’s Press is just a fancy name for a Military Press where you do 3 grip variations for 6 reps one after another. By that last set of six.. it will indeed feel evil.
To set up for each set, you are simply adjusting your hand positioning on the bar. For the first set. Stand up against the bar and see where your shoulders are on the bar – your hands will be just next to your shoulders. For the second set, you move your hands outwards the distance of one hand width which should be around 12 cm. The third and final set you do exactly the same thing. All up you are looking for 18 reps. 6 + 6 + 6
A staple of any gym. The shoulder press is all about building strong and functional shoulders! By using dumbbells we are encouraging the stabilisers of the shoulder to be more active in the movement plus we can maneuver the dumbbell and elbows into a more aligned position beside the head which is not possible with a bar.
In this demonstration, the grip type is a prone one.
TIP: If training alone and without a spotter, while seated start by placing the dumbells in an upright position on your knees. In two quick movements, raise your knees one after another to get those dumbbells up with minimal fuss.
Machines do indeed have a place and function in developing a great body. The Machine Shoulder or ‘Military’ Press is no exception. For those new to exercising their shoulders and needing some additional guidance and support in learning the movement, the machine shoulder press can be a fantastic way to get those shoulders started!
This exercise is an evolution of your standard dumbbell press. By placing the bench in an incline position, we get to put emphasis on the upper pectoral muscles. This is because we have changed the angle in which the muscles will contract in conjunction with gravity.