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”
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.