How to do rear delt flyes (bent over lateral raises) properly, with perfect form and technique! The best shoulder exercise to build strong rear delts!
Purpose:
Increase Shoulder Integrity
Increase Shoulder Hypertrophy
Prime Movers:
Posterior Deltoids (Shoulders)
Rhomboids (Upper Back)
Trapezius (Upper Back)
How To Do Bent Over Lateral Raises Properly
While holding a weight in each hand, such as a dumbbell, kettlebell or cable attachment, lean your torso forward so that your hands are under your shoulders and lower than your knees.
Brace your core and flex your glutes throughout the lift while maintaining a neutral spine.
Start with your hands facing towards each other and arms are slightly bent.
While rotating your hands so that your palms face towards your feet, raise the weight until your elbows are higher than your shoulders.
Pull your shoulder blades and elbows together behind you before controlling the descent back to the start position.
Control the entire movement so that the resistance does not swing.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them. And so much more in this nearly 100-page master guide!
How to do side shoulder lateral raises properly, with perfect form and technique! The best shoulder exercise for bigger, stronger and wider side delts!
Purpose:
Increase Deltoid Hypertrophy
Prime Mover:
Deltoid (Shoulders)
How To Do Side Lateral Raises Properly
While holding a weight in each hand, such as a dumbbell, kettlebell or a cable attachment, lean slightly forward with your arms slightly bent so that your hands are just in front of your hips.
Maintain this torso and arm position throughout the exercise.
While bracing your core and flexing your glutes, side raise the weight laterally until your hands are higher than your shoulders. Then, control the descent back to the start position.
Focus on just using your shoulders to lift the weight and control the entire movement.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them. And so much more in this nearly 100-page master guide!
How to do face pulls properly, with perfect form and technique! The best shoulder exercise to build bigger and stronger rear delts and traps!
Purpose:
Build Rear Deltoid Strength
Build Rotator Cuff Strength
Improve Shoulder Stabilization
Improve Shoulder Integrity
Prime Movers:
Rear Deltoid (Shoulders)
Biceps Brachii (Arms)
Rotator Cuff (Shoulders)
How To Do Face Pulls Properly
Using both hands, grab a cable attachment, band or two straps and place your feet in a stable stance.
Initiate the motion by pulling your elbows behind you horizontally while maintaining a tight core.
As your elbows reach alignment with your shoulders, externally rotate your arms so that your hands are pulled to or above your face.
With control, lower the resistance by reversing the same motion.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!
How to do dumbbell military press properly, with perfect form and technique! The best shoulder exercise to build bigger and stronger shoulders and delts!
Purpose:
Teach Overhead Pressing Mechanics
Build Overhead Pressing Strength and Stability
Prime Movers:
Triceps (Arms)
Deltoids (Shoulders)
Trapezius (Upper Back)
How To Dumbbell Military Press Properly
Stand erect while holding two dumbbells in a neutral position (palms facing towards each other) just above your shoulders.
Flex your glutes hard and brace your core throughout the movement to maintain a neutral spine.
While braced, press the dumbbells straight up overhead while flaring your elbows so that they point outward and the dumbbells rotate in line with each other.
Control the descent as you pull your elbows back in front of your shoulders, rotating the dumbbells back into the starting position. This mimics the Barbell Military Press mechanics.
Keep your elbows under the dumbbells throughout the lift and maintain a neutral head position.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!
The overhead Military Press is one of the most functional movements the human body can perform. Our bodies were designed to be able to both press and pull (pull-ups) overhead.
By improving your overhead pressing technique you can learn to better stabilize your shoulders during movement and build core stabilization strength. Which will carry over to improving numerous other exercises.
By having a strong overhead pressing ability your shoulders will be much more stable and be better protected from injury. Though it is a weaker movement compared to the Bench Press, it is still a highly valuable lift that must be utilized to build complete upper body strength.
Normally, the intensity will be low-moderate while the volume will be moderate-high. This is meant to build shoulder strength more often than testing it. Which can be harmful if not done correctly.
Dumbbell Military Press is another good variation of this exercise. And incline bench press can help to overload the shoulders in a safer position. But you still need to work on your barbell overhead military press to truly have a solid foundation of pressing strength.
Hands: Place your hands near shoulder width (somewhere within a range that your thumbs can touch your shoulders if extended) and wrap your thumbs around the bar. Create an external rotation torque to better position your elbows.
Feet: Set your feet directly under the bar, about shoulder-width or slightly wider.
Bar: Set the bar so it rests on your collar bones and deltoids.
Elbows: While maintaining an external rotation torque and keeping the bar in the middle of your palms, set your elbows out in front of the bar near a 10-30 degree angle.
Unrack
Breathe: Suck in as much air as you can, and attempt to create as much intra-abdominal pressure as you can. This will help stabilize your spine, by pressing your lips closed, flexing all of the musculature surrounding your entire torso, and forcing the air deep down into your abdomen. This is known as the Valsalva Maneuver.
Lift-Off: Simultaneously extend your knees and hips to lift the bar just over the hooks.
Walk-Out: Slide your feet back about 6-12 inches one foot at a time, and set them in a shoulder-width or slightly wider stance.
Get Set
Feet: Claw and twist your feet into the ground to create an external rotation torque.
Hips: Flex your glutes to stabilize your hips.
Breathe: While keeping your entire body tight, again suck in as much air as you can and press it down deep into your abdomen increasing the intra-abdominal pressure. Hold this tightness throughout the lift.
Overhead Press
Head: While maintaining a neutral spine, pull your head back behind the bar.
Overhead Press: Press the bar overhead while allowing your elbows to flare out to the sides. As the bar passes in front of your face ensure that your elbows are directly underneath the bar through the rest of the press.
Lock-Out: To finish the motion push your head through so that your arms are next to your ears, or slightly behind, and the bar is directly over your mid-foot. The bar should be in line with your spine.
Return: To return safely, reverse the motion by pulling your head back, externally rotating your elbows in front of you and allowing the bar to be lowered with control back onto your collar bones and deltoids.
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!
Bench BIG with our “How To Bench Press” Guide!
