Sunday, 30 June 2019


Increase the weight you use as the rep count decreases with successive sets.

  • Maximum 30 seconds rest between sets
  • Reps in the 10–20 range
  • Moderate weights


Targeted Muscle: “Shoulders”

Equipment used: “Barbell”

Other Muscle: “Thighs”

Level: “Beginner”

Force: “Push”

Starting Position: Grab a barbell and hold it with a grip that is a little less than shoulder-width apart

MOVE1: Pull the barbell just above shoulders with elbows close to your body. Bend your knees and lower your body in to a half-squat position.

MOVE2: Press the weight over your head as you press through the heels to explosively stand up. Pause and slowly lower the bar back down to the starting position.

*. Make sure to drive hips upward and perform the lift explosively.
*. Do not hyperextend the lower back at the lockout position.
*. Make sure you finish the top of the press by locking out the elbows.

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