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Machine Shoulder Press

Areas Worked

Side of shoulder and Back of Upper Arm.

Sit into a Shoulder Press Machine, adjust seat so you can grab handles comfortably. Using the palms-forward grip start to press the weight up above your head, stopping just before your arms lock out. Slowly return to the start position. Breath out on the pushing phase and in on the return phase. You may maintain tension on the target muscle by stopping the weights from hitting on the bottom of the movement.

Perform one Set of 10 - 15 Reps

Posture

Back Neutral, Eyes to the horizon and Abs tight.

Dumbbell Lateral Raise

Areas Worked

Side of Shoulder.

Sit at the end of a bench with your feet firmly on the floor-hip distance apart. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in.  Lift dumbbells away from your body and up to your sides in an arc. Squeeze at the top, return to start position. Do not swing! Breath out on the lifting phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture

Back neutral (upright) Head to horizon and Abs tight

Dumbbell Shoulder Press

Areas Worked

Middle of Shoulder and Upper Back


You can do this seated or standing. Grab hold of two dumbbells, get them into the press position using a palms-forward grip. Start pushing the weights up and in above your head in an arc keeping lower arm (forearm) vertical at all times throughout the movement. Return to the start position. Breath out on the pushing phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture

Back neutral (upright) Head to horizon and Abs tight

Barbell Shoulder Press

Areas Worked

Middle of Shoulder and Upper Back

You can do this seated or standing. Grab a barbell off a rack using a palms-forward, wide grip, have someone pass you the weight if no rack is available. Get the weight into the press position, behind your neck so that it is resting on the muscles just below (Trapezius). Start pushing the weight above your head just before your arms lockout. Return to the start position. Breath out on the pushing phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture

Back neutral (upright) Head to horizon and Abs tight

Upright Dumbbell Row

Areas Worked

Side of Shoulder and Top of Back.

Standing with a shoulder-width stance, grab two dumbbells from the floor. Hold them by your sides with a palms-backward grip start to pull the weights upward and outward in an arc movement maintaining a vertical lower arm at all times, squeezing gently at the top. Return to start. Breath out on the pulling phase and in on the return phase. You may bring palms inward to emphasise the side of the Shoulder.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.

Upright Barbell Row

Areas Worked

Side of Shoulder, Top of Back and Side of Upper Arm.

Standing with a shoulder-width stance, grab a barbell from a rack or the floor. Using a wide, equidistant palms-backward grip, thumbs around the bar, start to pull the weight upward and toward your chest keeping it close to your body throughout the movement, squeezing gently at the top. Return to start. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.

Close-Grip Upright Row

Areas Worked

Side of Shoulder, Top of Back and Side of Upper Arm.

Standing with a shoulder-width stance, grab a barbell from a rack or the floor. Using a close, equidistant palms-backward grip, thumbs around or on top of the bar, start to pull the weight upward and toward your chest keeping it close to your body throughout the movement, squeezing gently at the top. Return to start. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.

Upright Cable Laterals

Areas Worked

Side of Shoulder and Top of Upper back.

Stand with a shoulder-width stance, cross your arms, grab two cable handles. With your arms slightly bent start by pulling handles away from your body and upward keeping elbows forward. Squeeze at the top. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back Flat, Eyes to horizon and Abs tight.