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Monday 26 May 2014

Buff up your Triceps!



If you want powerful, well-defined, titanic arms, building a strong set of tricepsneeds to be your number one priority. They’re even more important than biceps, given that they make up roughly 2/3 of the muscle mass in your arms.

                                   Triceps Anatomy

The reality is that developing a set of horseshoe-esque, toned-up triceps is ridiculously impressive; impacts performance on lifts like the bench press & military press; and projects Hulk-like power and strength. Building them also requires precise, well-rounded training that emphasizes the entire triceps muscle.
In fact, the triceps isn’t one muscle, it’s actually comprised of three different heads — the lateral head, medial head, and long head — which together form the larger “triceps” muscle group. In order to build fully-developed, cut-up triceps and that incredible horseshoe-shaped look, it’s essential to hit each of the three heads as hard as possible in every single triceps workout (otherwise you get imbalanced, awkward looking arms).
Here are our top 5 exercises for building ginormous, powerful, chiseled triceps. Each exercise hits all three heads to a certain degree, but some are better than others at activating each part. Incorporate these exercises into your routine and not only will your triceps pop out with enhanced definition and size, but they’ll also improve your bench press and other chest/shoulder exercises.

The Big 5 Triceps Exercises

1. Triceps Dips.

 If you want big triceps, dips are absolutely essential. Dips are fantastic for hitting all three heads at once, and they’re one of the only exercises that effectively blasts all three heads simultaneously (along with the closed-grip bench press, which is #2). Also, unlike cable exercises and a lot of other isolation triceps exercises, dips allow you to overload your triceps with a significant amount of weight. More weight lifted = more muscle gained.
Form:
Make sure to lower slowly all the way down until your triceps are parallel with the ground. At the top of the movement, squeeze your triceps hard for 1 second.
Below are two different variations. The bench dip (right) is significantly easier and a much better option for beginners. The bench dip is also a great exercise for building up endurance and really blasting your tris hard at the end of a workout. Traditional dips (left) allow the body to handle more weight, and thus are much better for building overall muscle mass. Once you’re able to get 12 reps in a set increase the weight by using a weight belt and weight plates

 


2. Closed-Grip Bench Press.



The Closed-Grip Bench Press is another great exercise that destroys all three heads of the triceps at once. Closed grip bench presses are also phenomenal for adding definition to the inner chest and creating that really nice line of separation between the two pecs. The CGBP allows the triceps to handle a huge amount of weight, which results in quick muscle and strength gains.
Form:

Your hands should be spaced close together at the middle of the bar, about 1 foot apart. Your elbows should be tucked in close to your torso throughout the movement and should not stick out to the sides at all. Slowly lower the weight down until your triceps are parallel to the ground, hold for 1 second at the bottom, and accelerate back upwards.

3. Skull Crushers.



Skull Crushers, aka Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms.
Form:

Load an EZ bar with weight plates, lay down on a flat bench, and extend your arms straight overhead. Without moving your upper arms at all, slowly bend your arms at the elbow and lower the EZ bar back beyond your head until your arms hit a 90 degree angle. Forcefully extend your arms upwards and hold the contraction at the top for 1 second.
Some people like to lower the weight directly to their forehead. I prefer (and recommend) lowering the weight behind your head because it’ll take a lot of stress off of the elbow joint and displace it all onto the triceps.

4. Overhead Lateral Triceps Extension.



Overhead Lateral Triceps Extensions are awesome for smashing the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.
Form:

Start by raising one arm vertically overhead. Slowly bend your arm at the elbow and lower the dumbbell sideways behind your head. Make sure to keep your upper arm completely stationary and locked in placed! Lower slowly for 2 seconds, hold at the bottom for 1 second, and then squeeze your triceps hard at the top of the movement.

5. Reverse One-Arm Cable Triceps Extensions.




Reverse One-Arm Cable Triceps Extensions emphasize the medial head, which adds length to the triceps and helps builds size around the elbow joint. I also find that it’s easy to pump out an insane squeeze at the point of contraction.
Form:

Set up a cable station with a one-arm handle attachment so that the handle is as high as possible on the rack. Tuck your arm and elbow tightly into your torso and keep it there throughout the entire movement. Your upper arm should NOT move at all! Grab the handle with a reverse grip (underhand grip, palm facing upwards), bend at the elbow, and squeeze your triceps hard at the bottom of the movement. Hold the contraction for 1 second. On the way up slowly raise the cable all the way to the top and repeat the movement.


JUST REMEMBER: "FITNESS FIRST."

Sunday 25 May 2014

5 Fat Loss Myths!


Lose Fat


Lose Fat

The number one reason that people start to work out and improve their eating habits is to lose fat. Sure, everyone also wants to improve his or her health condition and get more physically fit but let’s be honest here: We all want to look better. Losing fat, improving your fitness level and health condition are usually all wrapped up into one. You lose fat, improve your fitness level and you will improve your overall health condition. The problem is that there is so much misinformation out there, leading to most people getting discouraged and quitting.
Let’s check out five of the most common fat loss myths and why you need to avoid them.

1. You Need to Count Your Calories
1. You Need to Count Your Calories

No. I have never liked the concept of counting calories. It is just too much work, and usually never pans out in the end. If someone is having some extreme trouble losing weight and can’t figure things out then okay, go ahead and count a little. But the problem is that figuring out how many calories has so many variables – your age, height, weight, job, workouts, how much muscle mass you carry, how much water you drink, medications, health conditions and more all play a part in how many calories one needs to consume. I have not met many people who were happy with their health, life, and weight that counted calories. I don’t blame them! Who wants to count every little morsel of what they consume, never really knowing how much they need to consume, only to end up discouraged and upset that they are not getting the results they want? I am sure it has worked for some but for the majority it is quite discouraging to say the least.
Better Bet: Start by eating real, whole foods. If you can grow it or kill it, you can eat it. This includes grass-fed meats, wild caught fish, organic eggs, nuts and seeds, beans and legumes, and fruits and vegetables. Eat when you are hungry, and stop when you are satisfied.




2. You Need to Increase Your Meal Frequency

Up until this year, I have always been a proponent of eating every 2-3 hours, 5-7 times a day. I still feel that this method can work for many people. Bodybuilders and physique competitors are notorious for doing this with great success. But this doesn’t seem to work for the majority of us who just don’t have the drive make it a job to get six meals of chicken breast, sweet potatoes, and broccoli.
The research on meal frequency reveals no hard evidence proving that increased meal frequency increases the metabolism more than eating your daily three square meals. The only benefit they found was that it controlled hunger.
But is it really worth it stressing my clients out to eat 5-6 times a day? Probably not. In fact, I think by telling my clients to eat so often they were actually eating too many calories at the end of the day. Often times my clients would tell me that they just were not hungry often enough to eat so much. I would still tell them to eat, eat, and eat! It had worked for me, so why not them? For one, I was eating cleaner and more bland, and I also was younger, had more muscle tissue, and burned more calories in a day due to the fact that I worked out hard, and was training on my feet for 9-14 hours a day. So my total consumption of calories could be higher than the average.
Better Bet: Don’t stress yourself out if you miss a snack or meal. Just keep drinking some water to stay hydrated and eat some whole food when you are hungry and get a chance to. Just don’t go for junk if you are hungry.



3. You Have to do Lots of Cardio

3. You Have to do Lots of Cardio

Jogging for an hour is a complete waste of time if you are looking to lose fat. So is any form of cardio that forces you to do the same repetitive movement over and over. When your muscles have to continuously contract for 30, 45, or 60 minutes that energy has to come from somewhere. The body is stubborn and doesn’t want to burn fat for energy so it eats up your muscle instead. This immediately kills your metabolism and it robs your body of strength and athleticism.
In order to burn bodyfat and raise the metabolism you need every ounce of muscle tissue possible. If you want to burn bodyfat, you have to build muscle. Only high-intensity exercise and strength training can do this.
Better Bet: The key to quickly getting ripped is by doing exercises that stimulate your metabolism all day long. Research by Tremblay shows that high-intensity interval cardio is significantly more effective than low-intensity cardio because it forces your body to keep burning fat and calories after you stop training. And research by Tabata proves that just a few minutes of intense cardio will boost your anaerobic and aerobic conditioning.



4. You Can't Eat Any Fat

It is unfortunate that eating foods with fat got a bad rap years ago. Though fat has made a comeback to some degree, many still buy into the fact that they should eat less fat to lose fat. A gram of fat does have more calories per gram (9 calories per gram) than protein or carbohydrates (4 calories per gram) but that doesn’t make a difference in being healthy. As I mentioned, it comes down to total daily consumption, and how you moved on that day. There are so many healthy fats out their that provide so many benefits. Wild caught fish, wild game such as bison, extra virgin coconut oil, avocadoes, and almonds are just a few whole food choices that are perfect to consume. These are much better choices than whole grains, breads, pastas, cereals, and other so-called grains that are good for you. As soon as everyone started to recommend whole grains and 6-11 servings of breads, pastas, and cereals, and minimal fats look what happened. Obesity went through the roof! That has to tell you something.
Better Bet: Enjoy some fat and stay satisfied. You will stay full for longer, increase brainpower, reduce inflammation, and lose bodyfat in the process. Just make your sources are healthy: nuts, seeds, fish, avocados and olive oil form a good base.


5. You Need to Lift Light Weights for Higher Reps

5. You Need to Lift Light Weights for Higher Reps

This one always makes me laugh a little. Lifting light weights for a high amount of repetitions is similar to the long bouts of cardio at low intensity. Your body will simply not burn fat as fuel and will not increase any of your fat burning hormones such as growth hormone and testosterone. Only higher intensity exercise will burn fat and increase muscle tissue (muscle tone).
In order to increase muscle tone you have to put a high demand on your muscles and nervous system. The stronger you are, the more muscle fibers you can recruit. Stimulating all your muscle fibers with each set skyrockets the metabolic cost of your workouts. Metabolic cost is a measure exercise scientists use to determine how many calories you’re burning through exercise. The higher the metabolic cost, the better.
Furthermore, recent research by McBride et al proves that getting stronger makes you run faster. And the faster you can move, the more fat you’ll burn through exercise. That’s because research by Mazetti et al shows that people who lift fastest burn the most calories.
Better Bet: Make sure when lifting weights ,you use loads that you struggle to lift for at least four, but no more than 15 repetitions. For bodyweight exercises, move as fast as possible through the repetitions and through the circuit of exercises.

In the end, just remember, "FITNESS FIRST!".

A Perfect Diet is also necessary!

The Build Muscle, Stay Lean Meal Plan

This state-of-the-art diet plan will help you add muscle without gaining fat.
Chris Aceto




Bulking up: It’s a scary thought for many guys at the gym because it seems like there’s always a string attached. Everyone wants to add lean mass, but—and it’s a big but—a lot of us don’t like the idea of gaining bodyfat, even as little as a couple of pounds, which is the norm with most mass-gaining meal plans. Seriously, what’s the point of gaining 20 or 30 pounds if a good portion of that is fat? If you can’t see the muscle you’ve added, is it even worth having? In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat.
The Question: How do I bulk up without adding unwanted pounds of fat?
The Answer: By being careful, precise and paying close attention to food timing.
Smart Growth
Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat just enough to facilitate the muscle-gaining process but not so much that you’ll add fat along with it.
One way to do this is by controlling portion sizes at mealtime. For most meals (not including postworkout), aim to get 40-60 grams of protein and 40-80 grams of carbs, depending on your size; bigger guys weighing more than, say, 225 pounds will shoot for the higher end. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal.
Timing is Key
Meal timing is the other key to staying lean while bulking up. When you eat not only supports mass gains but also plays a pivotal role in controlling bodyfat levels. If you’re trying to gain only quality mass, increase the size of your meals at breakfast and after training. These are the two times of day when muscles crave more calories and nutrients—at breakfast because you’re nutritionally depleted after a night’s sleep, and post-workout because the stressed muscles are in dire need of replenishment to jump-start the recovery process. Providing the body with what it can put to use during these windows facilitates optimum growth and keeps bodyfat levels down.
In short, smart growth—muscle sans bodyfat—is contingent on manipulating calorie intake. Yes, you have to eat more to gain mass, but when you eat more can determine whether you’ll gain fat or muscle. If you stick to a large breakfast and a substantial post-training meal and evenly divide your other meals into smaller portions, you can boost your total caloric intake, ensuring that those extra calories go to the muscles when they need them.


How to Eat on Non-Training Days
Muscles require rest days to grow, but you shouldn’t scarf down the quantity of carbohydrates you do on training days since the demand for carbs can fall considerably when you’re inactive. This is where people often get into trouble—they continue to maintain a high-carb intake on days they don’t hit the iron and aren’t burning through a lot of carbohydrates. The end result? A rise in unwanted bodyfat, especially around the lower back and midsection.
The basics of our lean-mass meal plan sum up what you’ve just learned. As far as portion size goes, the diet delivers a roughly equal amount of protein and carbs for most meals. You’ll eat six times per day to supply your body with critical nutrients, especially aminos, for driving muscle growth, and meal timing focuses around workouts and time of day. On training days, you get to eat more carbs overall (almost 2.5 grams per pound of bodyweight) and your post-workout meal is loaded with them—the meal plan on page 3 includes 177 grams of carbs after training. Try this at another time of day and it could lead to fat gain; here it will spur muscle growth.

You’ll get most of your carbohydrates early in the day (up to nearly 100 grams at breakfast), while your later meals are mostly protein. This gives your body the amino acids it requires and negates the carbs it doesn’t necessarily need at this time of day. Since insulin sensitivity tends to be lower later in the day, avoiding carbs helps to prevent fat gain. Protein intake stays the same on both days (almost 2 grams per pound of bodyweight, roughly 330 grams in our sample meal plan), so the drop in carbs also means a much-needed drop in calories. On workout days you need about 18-20 calories per pound of bodyweight, but on rest days you require only about 12-14 calories per pound. Swapping these days will spur muscle growth without seeing your midsection grow as well.
The Science of Timing
Three cups of rice, pasta or even a couple of bagels at a single sitting? Sounds like it’d make you fat, right? Not if you consume it along with lean protein immediately following a training session. Carbs remain the mismanaged nutrient. While they have the ability to be stored as bodyfat, they’re crucial to the muscle-building process. When you eat a lot of carbohydrates after training, it sets off a cascade of hormonal changes that favor the rebuilding of muscle mass. This includes a rise in insulin, which not only forces protein into muscles for growth but also stabilizes testosterone levels, which often fall as a result of too few carbs after training. On the flip side, if you eat too many carbs and just sit around being fairly inactive, some of those carbs might end up as bodyfat. That’s why you should eat fewer carbs on days you don’t train. While you need them to grow on days you work out, your need for them goes down considerably on days when you don’t hit the iron.



These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat.

Training Day Menu

Meal 1: 8 a.m.
- 10 egg whites
- 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels
- 8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat
Meal 2: 11 a.m.
- 8 oz. chicken breast
- 1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
- Whey protein shake (2 scoops)
- 6-8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat
Meal 4 (postworkout): 3 p.m.
- 8 oz. turkey breast
- 2-3 cups cooked pasta or white rice*
- 1 whole-grain roll**
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat
Meal 5: 6 p.m.
- 8 oz. ground beef (95% lean)
- 1 slice low-fat cheese
- 2 slices whole-grain bread
- 1 piece fruit**
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fa
Meal 6: 9 p.m.
- Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat
* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
** Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.



These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat.

Non-Training Day Menu

Meal 1: 8 a.m.
- 10 egg whites
- 2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
Meal 2: 11 a.m.
- 8 oz. chicken breast
- 1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
- Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Meal 4: 3 p.m.
- 8 oz. turkey breast
- 1 cup brown rice
- 2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
Meal 5: 6 p.m.
- 8 oz. ground beef (95% lean)
- 1 slice low-fat cheese
- 2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
Meal 6: 9 p.m.
- 8 oz. chicken breast
- Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat

Follow this and remember; "FITNESS FIRST!".

Wednesday 21 May 2014

Building up Biceps!


                                                                    BICEPS


Build Your Biceps
Biceps is one of the most important factor when imagining a great body. So today I am going to show you some exercises for it with the help of some pictures. And here it goes:

1.
1. Pushup-position hammer curl


























2.
2. Kneeling single-arm curl








3.
3. Split-jack curl








4.
4. Resistance band jumping-jack hammer curl



5.
5. Squat concentration curl







6.
6. Eccentric curl




So guys I hope you build up great biceps using these exercises! And yeah, "FITNESS FIRST".

Sunday 18 May 2014

Want a tough SHOULDER? Let's head towards it...



1. Behind The Neck:

Instructions

Preparation
Grasp barbell with overhand grip from rack or clean from floor. Position bar behind neck.
Execution
Press bar upward until arms are extended overhead. Return behind neck and repeat.

Comments

Exercise may be performed on shoulder press apperatus with rack or off of power rack with seat or without back support. Also see mount and dismount off of special articulating rack.

2. Front Raise:

Instructions

Preparation
Grasp barbell with overhand grip with elbows straight or slightly bent.
Execution
Raise barbell forward and upward with until upper arms are above horizontal. Lower and repeat

Comments

Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

3. Front Raise Incline:

Instructions

Preparation
Grasp barbell with shoulder width overhand grip. Lie supine on upper portion of 45 degree incline bench with legs straight. Position barbell on top of upper thighs.
Execution
With elbows straight or slightly bent, raise barbell up and over shoulders until uppers arm are vertical. Lower barbell to upper thigh and repeat.

Comments

Movement can also be performed on old fashion incline bench without seat.

4. Military Press:

Instructions

Preparation
Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.
Execution
Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Comments

See unrack and rack technique. Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly. Also see Push Press and Press Strength Standards.

5. Military Press Seated:

Instructions

Preparation
Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.
Execution
Press bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Set barbell on forward rack slightly below shoulder height so bar may be more easily unracked and racked. Position seat so bar does not hit uprights but close enough to easily mount and rack. Range of motion will be compromised if grip is too wide. Grip is slightly narrower than shoulder press. Torso is postured more upright than traditional Military Press.
6. Shoulder Press:

Instructions

Preparation
Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.
Execution
Press bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked. Position seat so bar does not hit uprights but close enough to easily mount and rack. Range of motion will be compromised if grip is too wide.

7. Cable Bar Behind the neck:

Instructions

Preparation
Stand facing cable bar, mounted on each side to upper waist height narrow double pulley cables. Grasp cable bar with wide over hand grip upper chest height. Stand directly between both cable pulleys with one foot forward and other foot back. Push cable bar over head and position cable bar behind neck or rest on shoulders.
Execution
Press cable bar upward until arms are extended overhead. Return behind neck and repeat.

Comments

Exercise may also be performed seated straddling bench or on weight chair with back support.

8. Cable Bar military press:

Instructions

Preparation
Stand facing cable bar, mounted on each side to upper waist height narrow double pulley cables. Grasp cable bar with over hand grip, slightly wider than shoulder width. Position cable bar upper chest height. Stand directly between both cable pulleys with one foot forward and other foot back.
Execution
Press cable bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly.

9. Cable bar Shoulder Press:

Instructions

Preparation
Stand facing cable bar, mounted on each side to upper waist height narrow double pulley cables. Grasp cable bar with wide over hand grip and position upper chest height. Stand directly between both cable pulleys with one foot forward and other foot back.
Execution
Press cable bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Exercise may also be performed seated straddling bench or on weight chair with back support. Range of motion will be compromised if grip is too wide.

10. Cable Front Raise:

Instructions

Preparation
Sit on seat above twin cable pulleys. Grasp stirrups on each side. Sit upright with arms straight down to each side with palms facing back.
Execution
Raise stirrups forward and upward until upper arms are well above horizontal. Lower and repeat.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

11. Cable bar Front Raise Alternating:

Instructions

Preparation
Stand with low double pulleys behind. Grasp stirrup attachments, one in each hand. Stand away from pulley slightly with arms back somewhat at side and elbows straight or slightly bent.
Execution
Raise one stirrup forward and upward until upper arm is well above horizontal. Lower and repeat with opposite arm alternating between arms.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

12. Cable bar front raise seated:

Instructions

Preparation
Sit on seat above twin cable pulleys. Grasp stirrups on each side. Sit upright with arms straight down to each side with palms facing back.
Execution
Raise one stirrup forward and upward until upper arm is well above horizontal. Lower and repeat with opposite arm. Continue by alternating raises between sides.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

13. One Arm:

Instructions

Preparation
Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent.
Execution
Raise stirrup forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

14. Cable shoulder press:

Instructions

Preparation
Stand between two low to medium height pulleys. Grasp cable stirrups from each side. Position stirups to each side of shoulders with elbows down to sides and stirups above or slightly narrower than elbows.
Execution
Push stirrups upward until arms are extended overhead. Return stirrups to sides of shoulders and repeat.

Comments

Wrists maintain their approximate position above each elbow throughout movement. Feet may be positioned apart to each side or one foot back as shown. Cable pulleys should be much closer together than what is typically found on standard cable cross over setup.

15. Shoulder press seated:

Instructions

Preparation
Sit on seat and grasp stirrups from low to medium low position from each side. Position stirrups to each side of shoulders with elbows down to sides and stirrups above or slightly narrower than elbows.
Execution
Push stirrups upward until arms are extended overhead. Return stirrups to sides of shoulders and repeat.

Comments

Wrists maintain their approximate position above each elbow throughout movement.
16. Twisting Shoulder Press:

Instructions

Preparation
Stand beside low to medium height pulley. Grasp cable stirrup. Position stirup to front of shoulder with elbow down to side. Place opposite hand on hip. With feet wide apart squat down slighly.
Execution
Rotate body away from pulley and straightening legs while pushing stirrup diagonally upward toward opposite side of body. Return to original position and repeat.

Comments

Internal rotation of far hip (opposite side with resistance) is much greater than spinal rotation.

17. Arnold Press:

Instructions

Preparation
Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.
Execution
Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.

Comments

Movement should emphasize shoulder abduction while minimizing forearm pronation as this exercise attempts to combine lateral raise like motion with shoulder press. Lean forward slightly when lifting Dumbbells.
18. Dumbbells Front Raise:

Instructions

Preparation
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.
Execution
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.

Comments

Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement. Also see Dumbbell Alternating Front Raise.
19. Dumbbell Front raise alternating:

Instructions

Preparation
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.
Execution
Raise one dumbbell forward and upward with until upper arm is above horizontal. Lower and repeat with opposite arm alternating between arms.

Comments

Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement. Also see Dumbbell Front Raise.
20. Front Raise Incline:

Instructions

Preparation
Grasp dumbbells and lie supine on upper portion of 45 degree incline bench with legs straight. Position dumbbells downward below each shoulder.
Execution
With elbows straight or slightly bent, raise one dumbbell forward, up and over shoulder until upper arm is vertical. Lower dumbbell down to starting position. Repeat raise with other arm, alternating between sides.

Comments

Movement can also be performed on old fashion incline bench without seat.
21. Dumbbell Shoulder Press:

Instructions

Preparation
Position dumbbells to each side of shoulders with elbows below wrists.
Execution
Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

Comments

See suggested mount and dismount when using heavy dumbbells.
22. Dumbbell One Arm:

Instructions

Preparation
Stand with dumbbells positioned near shoulder with elbow below wrists.
Execution
Press dumbbell upward until arm is extended overhead. Lower to side of shoulder and repeat.

Comments

Torso can lean away for balance as shown or torso can mantain upright posture. Also see Kettlebell Press.


23. Level Behind the neck:

Instructions

Preparation
Sit back on seat. Grasp lever bars to each side with overhand grip.
Execution
Press levers upward until arms are extended overhead. Lower and repeat.

Comments

Exercise can also be performed on certain lever shoulder presses by facing away from machine. Range of motion will be compromised if grip is too wide.
24. Behind the neck barbell:

Instructions

Preparation
Sit on bench with bar positioned behind shoulders, also facing away from from fulcrum. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.
Execution
Press bar upward until arms are extended overhead. Lower bar behind neck and repeat.

Comments

Range of motion will be compromised if grip is too wide.
25. Lever Military Press:

Instructions

Preparation
Set and grasp lever handles to each side with overhand grip.
Execution
Press lever until arms are extended upward. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide. Movement angle is arguably similar to lever incline press, for upper chest.
26. Level Reclined Shoulder Press:

Instructions

Preparation
Lie on back pad facing up. Grasp lever handles to each side with overhand grip.
Execution
Press lever until arms are extended. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

27. Lever Shoulder Press:

Instructions

Preparation
Set and grasp lever handles to each side with overhand grip.
Execution
Press lever upward until arms are extended overhead. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.
28. Lever Barbell Machine:

Instructions

Preparation
Sit on bench with bar positioned in front of shoulders. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.
Execution
Press bar upward until arms are extended overhead. Lower bar to front of shoulders and repeat.

Comments

Pull head back slightly so bar does not head. Range of motion will be compromised if grip is too wide.
29. Lever One Arm:

Instructions

Preparation
Stand to one side, near loaded end of barbell, opposite of landmine lever. Lift end of barbell and position near shoulder with underhand grip. Stand with feet far apart (leg on same side of loaded arm is back and opposite leg is forward and bent).
Execution
Press end of barbell upward and forward until arm is extended. Lower to shoulder and repeat. Repeat with opposite side.

Comments

Keep back straight when lifting end of barbell from floor. Also see Lever One Arm Press for power.
30. Lever Front Raise:

Instructions

Preparation
Stand with lever to side, fulcrum approximately shoulder height and handle just below hip. Grasp lever handle with elbow straight or slightly bent.
Execution
Raise lever handle forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.

Comments

Absolute height of movement may depend on individual range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement. Exercise is performed on Lever Extended Arm Lateral Raise Machine featuring long lever arms and handles attached to secondary levers as shown.

31. Reclined Shoulder Press:

Instructions

Preparation
Lie on back pad facing up. Grasp lever handles to each side with overhand grip.
Execution
Press lever until arms are extended. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.
32. Lever Parallel Grip:

Instructions

Preparation
Lie on back pad facing up. Grasp parellel lever handles to each side.
Execution
Press lever until arms are extended. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

33. Lever Shoulder Press:

Instructions

Preparation
Set and grasp lever handles to each side with overhand grip.
Execution
Press lever upward until arms are extended overhead. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

34. Lever Parallel Grip:

Instructions

Preparation
Sit on seat and grasp parallel bar grips in front of shoulders on each side.
Execution
Press lever upward until arms are extended overhead. Lower and repeat.

Comments

Parallel grip can be used for variety or when flexibility does not permit standard overhand grip further back.
35. Lever Alternating Shoulder Press:

Instructions

Preparation
Set and grasp lever handles to each side with overhand grip.
Execution
Press one lever upward until arm is extended overhead. Lower to original position. Repeat with opposite arm. Continue by alternating movement between arms.

Comments

Range of motion will be compromised if grip is too wide.

36. Sled Shoulder Press:

Instructions

Preparation
Set and grasp lever handles to each side with overhand grip.
Execution
Press handles upward until arms are extended overhead. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.
37. Sled Parallel Grip:

Instructions

Preparation
Sit on seat and grasp parallel bar grips to front of shoulders on each side.
Execution
Press handles upward until arms are extended overhead. Lower and repeat.

Comments

Parallel grip can be used for variety or when flexibility does not permit standard overhand grip further back.
38. Smith Behind the neck:

Instructions

Preparation
Sit on bench with bar positioned behind shoulders. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.
Execution
Press bar upward until arms are extended overhead. Lower bar behind neck and repeat.

Comments

Range of motion will be compromised if grip is too wide.
39. Smith Shoulder Press:

Instructions

Preparation
Sit on bench with bar positioned in front of shoulders. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.
Execution
Press bar upward until arms are extended overhead. Lower bar to front of shoulders and repeat.

Comments

Pull head back slightly so bar does not head. Range of motion will be compromised if grip is too wide.

Guys that's all for shoulders, and yeah: "FITNESS FIRST".