Lever Seated Shoulder Press
Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat
Smith Standing Shoulder Press
Set the Smith machine bar to upper-chest height. Secure the Smith machine’s safety pins so that the bar can’t drop and injure you. Stand under the bar and grasp it using a pronated (overhand) grip that is a little wider than shoulder-width. Unlatch the bar from the rail by rotating it. Exhale as you
Cable twisting overhead pressCable
Attach a stirrup (handle) to a low or waist-high pulley. Grasp the stirrup with one hand. Spread your legs and squat a little, keeping your torso upright. Position the stirrup to the side of your body, with your elbow flexed and tucked in to your side. Exhale as you straighten your legs, twist your
Push Press
Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back. Dip body by bending knees, hips and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and
Sumo Deadlift High Pull
Position feet under bar with very wide stance. Squat down with hips low and chest forward. With arms extended downward between legs,grasp bar with narrow overhand grip. Lift and accelerate initial pull of bar by extending hips and knees. As bar passes knees, continue pulling bar by raising arms and shoulders upward with elbows
Dumbbell Incline Front Raise
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time. Extend your arms straight in front of you and have your palms facing down with the
Barbell Standing Military Press (without rack)
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your
Barbell Seated Military Press (inside squat cage)
Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder-width and it should create a
Weighted Front Raise
Grab a weight plate on either side with your thumbs pointing up. Stand tall and allow your arms to hang fully extended Infront of your body. Maintaining a slight bend in your elbows, raise the plate up until your arms are parallel with the ground. Pause, and then slowly lower the weight back to
Lever Seated Reverse Fly (parallel grip)
Sit on machine with chest against pad. Grasp parallel handles with thumbs up at shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are also at height of shoulders. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.
Lever Seated Reverse Fly
Sit in machine with chest against pad. Grasp parallel handles from inside with thumbs down at shoulder height. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.