lOMoARcPSD|21684123 374783776 shoulder workout pdf builtwithscience com 01 pdf Terrestrial Ecosystem Ecology (University of California, Merced) Studocu is not sponsored or endorsed by any college or university Downloaded by mike elison (mike_putti@yahoo.com) lOMoARcPSD|21684123 SHOULDER WORKOUT JEREMY ETHIER’S SHOULDER WORKOUT 1 Downloaded by mike elison (mike_putti@yahoo.com) lOMoARcPSD|21684123 SHOULDER WORKOUT // SHOULDER WORKOUT EXERCISE Standing Overhead Press* Lateral Raises (standing or incline bench) Reverse Pec Deck Supine (Lying) Face Pulls Kneeling/Standing Face Pulls SETS REPS REST 4 3 6-8 8-12 3 minutes 2 minutes 3 2 2 8-12 12-15 12-15 2 minutes 2 minutes 2 minutes *APPLY PROGRESSIVE OVERLOAD SCHEME (SEE PAGE 6) 2 Downloaded by mike elison (mike_putti@yahoo.com) lOMoARcPSD|21684123 SHOULDER WORKOUT // PUSH EXERCISE TIPS Standing Overhead Press Proper form with the overhead press begins with the set up. 1) Setup: Stand with the bar on your front shoulders. Use a hand grip slightly wider than shoulder-width. The key is to ensure your wrists are straight and your forearms are vertical when the bar is in the starting position – so the grip width will vary based on the individual. Keep your legs slightly flexed. 2) Preparing the Press: Engage your core by contracting your abs slightly (think about as if someone was about to punch your stomach) and squeeze your glutes. 3) Press: Take a deep breath, hold it, and then press the bar up in a vertical line. You’ll have to ensure your head is not in a protracted position in order to do so. And then once the bar passes the top of your head, you can stick your head through (“look through the window”) to allow the bar to be directly over your head in the finishing position. Try not to use momentum with your legs (since this is a strict overhead press and we’re trying to mainly target the shoulders). 4) Return: Bring the bar to your shoulders after each rep while exhaling. 3 Downloaded by mike elison (mike_putti@yahoo.com) lOMoARcPSD|21684123 SHOULDER WORKOUT Lateral Raises This exercise is going to mainly target the lateral deltoids, with assistance from the anterior and posterior deltoids as well. As mentioned in my video, you want to have a slight lean forward while performing the exercise so that you can externally rotate your shoulder as you perform the exercise. This will put more emphasis on the lateral deltoid while minimizing stress at the glenohumeral joint. Keep the arms just slightly bent to lessen the stress placed on the elbow joint while maximizing tension placed on the shoulder. You can perform these standing or on an incline bench as shown in my video. Reverse Pec Deck The neutral grip (palms facing eachother) has been shown to elicit better posterior delt and infraspinatus activity than the internally rotated grip (palms facing down). But I’d suggest trying both grips (if your machine has both) and seeing which better activates your rear delt. Focus on keeping the upper traps relaxed as much as possible throughout the movement. The grip used in the picture below is the internally rotated grip, not the neutral grip. 4 Downloaded by mike elison (mike_putti@yahoo.com) lOMoARcPSD|21684123 SHOULDER WORKOUT Lying Face Pulls Set up a cable system so that the notch is placed at the highest position. Use a rope attachment. Lay on the ground and using an overhand grip on the rope attachment, pull the rope to your face until your elbows just about touch the ground. Keep the elbows high (shoulder level) and think about “pulling with your elbows” to best activate the rear delts. Also, make sure that you keep your upper traps depressed and relaxed as much as possible throughout the movement. Standing or Kneeling Face Pulls For these, the main thing you want to focus on is depressing the upper traps and keeping them relaxed. The goal here is to get the lower traps firing, which are in the middle of your back between your shoulder blades. You want to focus on feeling this area working as you pull the weight. Think about retracting your shoulder blades back as you pull and think about pulling with your elbows. Keep the elbows at about shoulder-level when you pull. These can be done on your knees (which I prefer) or standing. Use a lighter weight and focus more on the activation of the right muscles. 5 Downloaded by mike elison (mike_putti@yahoo.com) lOMoARcPSD|21684123 SHOULDER WORKOUT // PROGRESSIVE OVERLOAD SCHEME The exercises I have placed an asterisk (*) beside (in this case just the standing overhead press), means you want to put a priority on those exercises when it comes to progressive overload. The scheme we will use is called a “double progression method”, and is as follows: “If the rep range provided is let’s say 6-8 reps, once you can comfortably perform 3 sets of 8 reps with a certain weight, increase the weight (e.g. 5 lbs) next week and try to perform 3 sets of 6 reps with this. If you fail, drop the weight down again but if you succeed then you keep trying to improve until you get to 3 sets of 8 reps again with the heavier weight. At this point you repeat the cycle by adding weight again and going back down to 6 reps.” Exercises with a * beside them mean you want to focus on doing this with those exercises the most, and strive to improve every single week. Exercises without a * you still want to increase reps and weight with overtime, which you can do naturally as you feel your strength improving with them, but place a priority on improving the exercises with a * as these exercises will contribute the most to overall muscle and strength gains. // INCORPORATING INTO YOUR ROUTINE Since you guys all run different splits (I’ll make a future video regarding optimal splits), I thought this section would be useful for you. 1) If you currently run a split routine (one body part each day), then use this routine how it is. 2) If you currently run a push/pull/legs routine, add overhead press and lateral raises (or just one of the two if you have “push 1, push 2” days) to your push day. Add the face pulls to your pull day. 3) If you currently run an upper/lower split, add overhead press to one upper day and lateral raises to the other. Do the same with the two face pull variations. 6 Downloaded by mike elison (mike_putti@yahoo.com) lOMoARcPSD|21684123 SHOULDER WORKOUT // EXERCISE ALTERNATIVES If for some reason you can’t perform the recommended exercises or you lack the equipment to do so, here are some viable alternatives. 1) - Standing Overhead Press Seated dumbbell press Seated barbell press Standing dumbbell press Arnold press (dumbbells) 2) Lateral Raises - Cable lateral raises (perform them by holding onto a pole with one hand to allow a slight lean to one side, as this will increase the ROM of the exercise and shift tension from the supraspinatus to the lateral delt (Debski et al. , 1995) - Seated dumbbell lateral raises 3) Reverse Pec Deck - Bent over reverse dumbbell flies - Reverse cable crossovers (single or double hand) 4) Face pulls - It’s difficult to find a decent alternative to the face pull, I’d suggest performing them with a resistance band if you don’t have access to cables Hope you guys enjoyed the tips and found them useful! Thanks for showing your support by downloading the PDF and subscribing to my blog. I’ll continue sending you guys useful tips, PDFs, and updates regarding my channel/blog. Follow me on my social media platforms listed below in the meantime! @jayethierfit (https://www.instagram.com/jayethierfit/) https://www.facebook.com/Jeremyethierfit/ 7 Downloaded by mike elison (mike_putti@yahoo.com)
