Do you want a shoulder workout? Sure you do. #Fittipoftheday 1. Overhead press 3 sets of 6-8 Stand straight with a neutral spine. I prefer to use a false grip (thumbs under, not wrapped around bar) about shoulder width apart, slightly closer or wider is perfectly fine. Find what works best for you. To set up for the lift, squeeze your shoulder blades together and engage your lats. Brace your core by drawing your abs tightly in and squeezing your glutes. *important* Make sure your elbows are directly under the bar, and not in front or behind. The bar should go straight up and not forward. To be extra sure, film yourself directly from the side to see your elbow positioning. 2 and 3 (Superset) 3 sets of 8-12 Lateral raises: Quite common and self explanatory. I prefer using kettlebells, however if they are not available, dumbbells or barbell plates work just fine. Lean just slightly forward. Tight abs and glutes to hold that positioning. Lead the motion with your elbows. At the top of the range of motion, your elbows should be the highest point, just above your shoulders. If the dumbbell/or your hand is the highest point, decrease to a weight that will allow you focus on pulling with your elbows with proper form and a good contraction to place the emphasis on your delts. Rear delt pulls: Set an incline bench at about 70*. Unless you bring a protractor to the gym, anywhere between incline (45*) and shoulder pressing angles is fine. Grip the weight with a loose false grip. You want to minimize the forearm extensors and maximize engagement of the posterior (rear) deltoid with this movement. With the weight hanging in directly under your shoulders, turn your hands inward making your pinky out in front and at a 45* angle with your thumb. Start the pull with your rear delts and end with your elbows slightly in front and just above shoulder height. Weight isn't so important with this exercise. Emphasize focus on form, contraction and a clean controlled rep. And always properly warm up and mobilize your shoulders and rotator cuffs. Injuries suck!
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