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Shoulders🔥 Started with machine shoulder press (front + overall delt mass). Then cable lateral raises to isolate the side delts—control the lift and keep tension constant. I hit these two exercises twice per week, 2 sets each to failure! #workout #shoulders #gym #fitness #fitnessmotivation

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Elijah Baier

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41,436 просмотров • 8 месяцев назад •via X (Twitter)

Спорт#workout#shoulders#gym#fitness
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Shoulder day always means side lateral dumbbell realizes. No swinging the weight up, lifting the weight and keeping tension on the delts. 3 sets of this compound sets with upright rows. Then we finish with seated machine side lateral raises compound sets with rear delt cable flies. I always start with seated dumbbell shoulder presses. Still sitting at 260lbs.
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Shoulder day always means side lateral dumbbell realizes. No swinging the weight up, lifting the weight and keeping tension on the delts. 3 sets of this compound sets with upright rows. Then we finish with seated machine side lateral raises compound sets with rear delt cable flies. I always start with seated dumbbell shoulder presses. Still sitting at 260lbs.

Cooper Wade

34,328 просмотров • 7 месяцев назад

Chest day 🔥 Started with incline machine chest press to build the upper chest. Then hit the flat machine chest press to pack on mid-chest mass. Finished with high-to-low cable flys to target the lower chest, focusing on the stretch and full contraction. #workout #chest #gym
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Chest day 🔥 Started with incline machine chest press to build the upper chest. Then hit the flat machine chest press to pack on mid-chest mass. Finished with high-to-low cable flys to target the lower chest, focusing on the stretch and full contraction. #workout #chest #gym

Elijah Baier

31,186 просмотров • 8 месяцев назад

Superset ➡️⬅️ Shoulders Front Plate Raises with B. Uprght Rows - 3 x failure - 30-45 second rest between sets & Repeat ✅ Supersets are an effective training technique that enhances muscle endurance and reduces workout time by combining two exercises back-to-back without rest.
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Superset ➡️⬅️ Shoulders Front Plate Raises with B. Uprght Rows - 3 x failure - 30-45 second rest between sets & Repeat ✅ Supersets are an effective training technique that enhances muscle endurance and reduces workout time by combining two exercises back-to-back without rest.

Frank Sepe

12,375 просмотров • 5 месяцев назад

Said it last week, I’ll say it again… This is one of the BEST Shoulder exercises known to man BTN Smith Machine Press hits the Front AND Side Delts VERY well Also, this is some elite execution by Matty right here 👌🏻
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Said it last week, I’ll say it again… This is one of the BEST Shoulder exercises known to man BTN Smith Machine Press hits the Front AND Side Delts VERY well Also, this is some elite execution by Matty right here 👌🏻

Dean Turner

153,788 просмотров • 7 месяцев назад

Shoulder work! I think we can call these Kino Presses by now. Now form keys 👇🏻 So the form that fkn builds shoulders like crazy is to get elbows up high before rotating (in line with shoulders) Fully externally rotate all the way back, and the shoulder press part is almost like ur reaching your arms up overhead. You want to turn this into one smooth motion. I like 2 sets. Heavier for 8-10 and lighter for 10-12. Work on this once per week. The other upper body do heavy shoulder press and you will see insane results. Save this if it helps.
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Shoulder work! I think we can call these Kino Presses by now. Now form keys 👇🏻 So the form that fkn builds shoulders like crazy is to get elbows up high before rotating (in line with shoulders) Fully externally rotate all the way back, and the shoulder press part is almost like ur reaching your arms up overhead. You want to turn this into one smooth motion. I like 2 sets. Heavier for 8-10 and lighter for 10-12. Work on this once per week. The other upper body do heavy shoulder press and you will see insane results. Save this if it helps.

Greg O'Gallagher

69,890 просмотров • 4 месяцев назад

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below
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If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

40,600 просмотров • 3 месяцев назад

Cuffed Single Arm Cable Lateral Raises These are a contender for BEST Side Delt exercise known to man and here are some tips to help you ensure your reps look PERFECT: - Set pulley at wrist height - Brace against the cable tower with your non working arm - Drive your wrist up and out in an arc-like motion (this is KEY) - Keep palm parallel to the floor - Stop when you upper arm is in line with your shoulder - Lower the weight under control until your wrist is at your side starting to drift toward the midline of your body There you have it, folks!
0:25

Cuffed Single Arm Cable Lateral Raises These are a contender for BEST Side Delt exercise known to man and here are some tips to help you ensure your reps look PERFECT: - Set pulley at wrist height - Brace against the cable tower with your non working arm - Drive your wrist up and out in an arc-like motion (this is KEY) - Keep palm parallel to the floor - Stop when you upper arm is in line with your shoulder - Lower the weight under control until your wrist is at your side starting to drift toward the midline of your body There you have it, folks!

Dean Turner

62,013 просмотров • 2 месяцев назад

Here’s my ab workout! Your abs should be trained just like any other muscle group — with weights and going to failure each set while progressively overloading. I hit mine twice a week. “Abs are made in the kitchen.” Yes, you need low body fat to see them, but the bigger and denser your abs are, the less lean you have to be for them to pop. #abs #workout #fitness #bodybuilding #gym
1:06

Here’s my ab workout! Your abs should be trained just like any other muscle group — with weights and going to failure each set while progressively overloading. I hit mine twice a week. “Abs are made in the kitchen.” Yes, you need low body fat to see them, but the bigger and denser your abs are, the less lean you have to be for them to pop. #abs #workout #fitness #bodybuilding #gym

Elijah Baier

19,190 просмотров • 11 месяцев назад

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.
1:18

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.

Y A V

1,272,394 просмотров • 4 месяцев назад

Wanna REALLY grow your shoulders? You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇 1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you) 2- Keeping DBs in front of you slightly-this allows a little more range of motion for the delts and a little less tension on the joints. 3- Getting the weight up as close to 90 degrees as possible (just close enough is fine- doesn’t have to be exact) These tips can be applied any way you perform lateral raises (banded, DBs, cables etc) Don’t forget to bookmark and Share this post out if it helped you! For individualized coaching and programs check out the link below!
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Wanna REALLY grow your shoulders? You’ll start getting better connection and results from your lateral raises when you start focusing on these 3 things👇 1- Pushing your knuckles directly out to the side (pretend to punch the walls next to you) 2- Keeping DBs in front of you slightly-this allows a little more range of motion for the delts and a little less tension on the joints. 3- Getting the weight up as close to 90 degrees as possible (just close enough is fine- doesn’t have to be exact) These tips can be applied any way you perform lateral raises (banded, DBs, cables etc) Don’t forget to bookmark and Share this post out if it helped you! For individualized coaching and programs check out the link below!

Jeromy Bryk- Strength and Physique Coach

20,691 просмотров • 1 год назад

Shoulder Sculptors Key Benefits of Shoulder Exercises with Plate + Dumbbells + Twists 1. Comprehensive Shoulder Development •Using different tools and planes of motion hits all parts of the shoulder: •Front delts (anterior) •Side delts (lateral) •Rear delts (posterior) •Dumbbells provide isolated control, plates allow compound, rotational movements, and twists activate stabilizers. 2. Improved Rotator Cuff and Joint Stability •Rotational and twisting movements challenge the rotator cuff muscles and small stabilizers that protect the shoulder joint. •This helps prevent injuries and supports better control in pressing or pulling exercises. 3. Increased Core Engagement •Twisting and offset movements engage the obliques, transverse abdominis, and lower back. •You get a sneaky core workout while targeting shoulders—great for functional strength and spinal stability. 4. Functional Strength and Coordination •Using a plate for movements like halo circles, plate raises with twists, or around-the-worlds mimics real-life, multi-directional shoulder use. •Improves motor control, grip strength, and body coordination, which translates well to sports or physical labor. 5. Improved Mobility and Range of Motion •Dynamic twisting and plate work (especially with full-arm extensions) enhances shoulder mobility, particularly in the scapular plane. •Great for people who feel stiff in overhead or reaching positions. 6. Greater Muscle Symmetry and Balance •Combining tools and motions prevents over-reliance on a single muscle group. •Helps correct imbalances between front/rear delts or dominant/nondominant sides. 7. Time Efficiency + Burn •This combo keeps your muscles under tension, boosting blood flow and endurance. •It also trains multiple muscle groups at once, making it efficient and metabolically demanding—even with lighter weight. 66 free workouts up here:
3:34

Shoulder Sculptors Key Benefits of Shoulder Exercises with Plate + Dumbbells + Twists 1. Comprehensive Shoulder Development •Using different tools and planes of motion hits all parts of the shoulder: •Front delts (anterior) •Side delts (lateral) •Rear delts (posterior) •Dumbbells provide isolated control, plates allow compound, rotational movements, and twists activate stabilizers. 2. Improved Rotator Cuff and Joint Stability •Rotational and twisting movements challenge the rotator cuff muscles and small stabilizers that protect the shoulder joint. •This helps prevent injuries and supports better control in pressing or pulling exercises. 3. Increased Core Engagement •Twisting and offset movements engage the obliques, transverse abdominis, and lower back. •You get a sneaky core workout while targeting shoulders—great for functional strength and spinal stability. 4. Functional Strength and Coordination •Using a plate for movements like halo circles, plate raises with twists, or around-the-worlds mimics real-life, multi-directional shoulder use. •Improves motor control, grip strength, and body coordination, which translates well to sports or physical labor. 5. Improved Mobility and Range of Motion •Dynamic twisting and plate work (especially with full-arm extensions) enhances shoulder mobility, particularly in the scapular plane. •Great for people who feel stiff in overhead or reaching positions. 6. Greater Muscle Symmetry and Balance •Combining tools and motions prevents over-reliance on a single muscle group. •Helps correct imbalances between front/rear delts or dominant/nondominant sides. 7. Time Efficiency + Burn •This combo keeps your muscles under tension, boosting blood flow and endurance. •It also trains multiple muscle groups at once, making it efficient and metabolically demanding—even with lighter weight. 66 free workouts up here:

Matthew Piper Jenks 🧲

48,687 просмотров • 1 год назад

Cable cuff laterals. One of my favourite ways to hit laterals (also a big fan of machine/dumbbell raises) Elite lateral cue for me is imagine I’m using my “knuckles as a paintbrush” and trying to paint the wall across from me with my fist. Personally prefer these in that 10-20 rep range. First set might be 17 and subsequent sets will end up being 15, 13 etc. Too heavy and I lose that connection with the medial delt. Pick an appropriate load for the exercise.
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Cable cuff laterals. One of my favourite ways to hit laterals (also a big fan of machine/dumbbell raises) Elite lateral cue for me is imagine I’m using my “knuckles as a paintbrush” and trying to paint the wall across from me with my fist. Personally prefer these in that 10-20 rep range. First set might be 17 and subsequent sets will end up being 15, 13 etc. Too heavy and I lose that connection with the medial delt. Pick an appropriate load for the exercise.

Francis Melia

28,823 просмотров • 6 месяцев назад

💯 TRICEPS NOT GROWING?! 💯 You triceps make up about 70% or your upper arm’s mass! Isolation exercises like the tricep pushdowns are a great tool to grow em’ so be sure to keep your elbow locked to your side so you don’t shift the workload to your lats and shoulders! #FursuitEveryday #Fursuiting #Fursuit #Fitness 🔊 : banger is from JAY FOXCAT 𓃦 MP2024 set 🔥
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💯 TRICEPS NOT GROWING?! 💯 You triceps make up about 70% or your upper arm’s mass! Isolation exercises like the tricep pushdowns are a great tool to grow em’ so be sure to keep your elbow locked to your side so you don’t shift the workload to your lats and shoulders! #FursuitEveryday #Fursuiting #Fursuit #Fitness 🔊 : banger is from JAY FOXCAT 𓃦 MP2024 set 🔥

Kaïko the dotter 🔜 FWA

75,187 просмотров • 1 год назад

You want those rear delts? Before you move to face-pulls or reverse cable flies, get strong at Bent-Over Lateral Raises. Isolate them using (relatively) heavy dumbbells. Legendary John Meadows used this exercise in his shoulder routine for years and with hundreds of clients—with great success. But today, experts say it doesn’t work… I did nothing else for rear delts for the first 10 years of bodybuiding. You can also do it lying on an incline bench.
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You want those rear delts? Before you move to face-pulls or reverse cable flies, get strong at Bent-Over Lateral Raises. Isolate them using (relatively) heavy dumbbells. Legendary John Meadows used this exercise in his shoulder routine for years and with hundreds of clients—with great success. But today, experts say it doesn’t work… I did nothing else for rear delts for the first 10 years of bodybuiding. You can also do it lying on an incline bench.

Bartek Ka

38,576 просмотров • 1 год назад

🚨 5 Push-Up Variations That Actually Build Muscle (No Gym Needed!) 💪 Stop wasting reps on the same old push-ups. Different hand positions = different muscles hit. Here’s the ultimate no-equipment lineup: 1️⃣ Normal – Chest, shoulders, triceps & core foundation 2️⃣ Wide – Outer chest width & thickness 3️⃣ Diamond – Brutal triceps + inner chest 4️⃣ Decline – Upper chest & shoulders (feet elevated) 5️⃣ Pike – Shoulders & overhead pushing power Form first. Clean reps. Controlled tempo. Quality beats quantity every time. Pick 2–3 variations → 3–4x per week and watch your chest, shoulders & arms explode 🔥 Which one are you adding to your next workout?
2:45

🚨 5 Push-Up Variations That Actually Build Muscle (No Gym Needed!) 💪 Stop wasting reps on the same old push-ups. Different hand positions = different muscles hit. Here’s the ultimate no-equipment lineup: 1️⃣ Normal – Chest, shoulders, triceps & core foundation 2️⃣ Wide – Outer chest width & thickness 3️⃣ Diamond – Brutal triceps + inner chest 4️⃣ Decline – Upper chest & shoulders (feet elevated) 5️⃣ Pike – Shoulders & overhead pushing power Form first. Clean reps. Controlled tempo. Quality beats quantity every time. Pick 2–3 variations → 3–4x per week and watch your chest, shoulders & arms explode 🔥 Which one are you adding to your next workout?

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

10,702 просмотров • 2 месяцев назад

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.
0:29

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 просмотров • 6 месяцев назад

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.
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Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 просмотров • 1 год назад

Most athletes completely neglect upper body movement work… and it’s quietly destroying their throwing power, pressing strength, posture, and shoulder health Save this Stiff thoracic spine and tight shoulders = slower arm speed, weaker lockouts, and more injuries These are the 6 exercises I have every athlete do weekly to open the upper back, improve shoulder mobility, and build real durability Do them 2–3x per week (or as a quick warm-up) You’ll feel and move better almost immediately Which one are you adding first? 👇
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Most athletes completely neglect upper body movement work… and it’s quietly destroying their throwing power, pressing strength, posture, and shoulder health Save this Stiff thoracic spine and tight shoulders = slower arm speed, weaker lockouts, and more injuries These are the 6 exercises I have every athlete do weekly to open the upper back, improve shoulder mobility, and build real durability Do them 2–3x per week (or as a quick warm-up) You’ll feel and move better almost immediately Which one are you adding first? 👇

Gerry DeFilippo

18,965 просмотров • 2 месяцев назад

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness
1:39

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

14,605 просмотров • 4 месяцев назад