Shoulders

Elevated Pike Press

Difficulty : Beginner

  1. Use a bench or an object to elevate your feet.
  2. Lower your head towards the floor by bending your elbows
  3. Push through your hands and return to the starting pike position.
  4. Repeat

Elevated Pike Shoulders Shrug

Difficulty : Beginner

  1. Use a bench or an object like a chair to elevate your feet.
  2. Slowly lower your body (scapula) while keeping your elbows locked (this is key)
  3. Slowly raise your body back to the start position.

Dumbbell Seated Overhead Press

Difficulty : Beginner

  1. Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
  2. Raise the dumbbells upwards and pause at the contracted position.
  3. Lower the weights back to starting position.

Lateral Raise

Difficulty : Beginner

  1. Stand up straight with dumbbells at either side, palms facing your hips.
  2. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor.
  3. Pause at the top of the motion.
  4. Slowly return your arms down to starting position.

Barbell Overhead Raise

Difficulty : Intermediate

  1. Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
  2. Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
  3. Press until your elbows are extended and push your head forward slightly.
  4. Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

Barbell Upright Row

Difficulty : Advanced

  1. Take a double overhand roughly shoulder width grip.
  2. Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.