KEY COACHING POINTS:
Keep your shoulder blades pinned back
Brace your core
Explode the weight up using your legs to assist the power
Keep it controlled on the way back down
Lateral raises
KEY COACHING POINTS:
Keep your shoulder blades pinned back
Slight bend in the elbows
Laterally raise the dumbbells
Pause for a second when the dumbbells get to shoulder height
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
FULL TUTORIAL
Stand with the dumbbells by your side or to your front with your shoulders pinned back. Without any swinging, lift the dumbbells to your side with a slight bend at the elbow, continue to go up until you arms are parallel to the floor and then pause for a second. Lower the dumbbells back down slowly whilst maintaining constant tension.
Kneeling Single Arm Shoulder Press
KEY COACHING POINTS:
Keep your shoulder blades pinned into the bench
Brace your core
Press the weight up
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
Arni press
KEY COACHING POINTS:
Keep your shoulder blades pinned into the bench
Brace your core
Press the weight up
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
Seated alt shoulder press
KEY COACHING POINTS:
Keep your shoulder blades pinned into the bench
Brace your core
Press the weight up alternativly
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
Seated Lateral Raises
KEY COACHING POINTS:
Keep your shoulder blades pinned back
Slight bend in the elbows
Laterally raise the dumbbells
Pause for a second when the dumbbells get to shoulder height
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
FULL TUTORIAL
Sit with the dumbbells by your side and your shoulders pinned back. Lift the dumbbells to your side with a slight bend at the elbow, continue to go up until you arms are parallel to the floor and then pause for a second. Lower the dumbbells back down slowly whilst maintaining constant tension.
Seated dumbbell shoulder press
KEY COACHING POINTS:
Keep your shoulder blades pinned into the bench
Brace your core
Press the weight up
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
Seated cable face pull
KEY COACHING POINTS:
Pin your shoulder blades back
Pull the rope towrads your face whilst flaring your elbows to your sides
MAIN MUSCLE - POSTERIOR DELTOIDS
Standing dumbbell shoulder press
KEY COACHING POINTS:
Keep your shoulder blades pinned back
Brace your core
Press the weight up
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
Standing single arm shoulder press
KEY COACHING POINTS:
Keep your shoulder blades pinned back
Brace your core
Press the weight up
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
MAIN MUSCLE - DELTOIDS
Standing Arni press
KEY COACHING POINTS:
Keep your shoulder blades pinned back
Brace your core
Press the weight up
Take it slow and controlled on the way back down
Make sure you keep the muscles under tension the entire time
