Shoulder Exercises
43
Standing Shoulder Press — Shoulder Abduction (and elbow extension)
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep shoulder muscles tight. Limit and control your range of motion.
•Keep knees slightly bent and feet flat on the floor.
•Keep abdominals tight and maintain good spinal alignment.
•Do not increase the arch in your low back as you raise your arms, but keep your spine stable and tight.
START
START
•Grasp the Hand Grips so the cables are in line close to the front of your forearms and palms face forward.
•Stand with feet flat on the platform, knees slightly bent.
•Keep chest up, abs tight and maintain a slight arch in the low back.
•Raise the hand grips to head level so your elbows are equal to shoulder level, keeping the palms facing forward.
FINISH
FINISH
•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.
•Slowly return to the Start position, keeping tension on the front shoulder muscles throughout the motion.
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction (and elbow extension)
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
START |
| FINISH |
|
|
|
•Stabilize body from your feet all the way up through your trunk.
•Keep shoulder muscles tight. Limit and control your range of motion.
•Keep knees slightly bent and feet flat on the floor.
•Keep abdominals tight and maintain good spinal alignment.
•Do not increase the arch in your low back as you raise your arms, but keep your spine stable and tight.
•Do not allow your body to bend sideways during the motion.
START
•Grasp the Hand Grips so the cables are in line close to the front of your forearms and palms face forward.
•Stand with feet flat on the platform, knees slightly bent.
•Keep chest up, abs tight and maintain a slight arch in the low back.
•Raise one hand grip to head level so your elbow is equal to shoulder level, keeping the palms facing forward, while the other arm is extended upward over your head.
FINISH
•Straighten one arm slowly over your head, focusing on moving your elbow up and inward toward your ear.
•Lower the opposite arm so that your elbow is slightly below or equal to your shoulder.
•Slowly return to the Start position, keeping tension on the front shoulder muscles throughout the motion.
