Shoulders (FRONT)

SEATED DUMMBELL SHOULDER PRESS

  1. Adjust the bench to a 90 degree angle (bring it all the way up)
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Raise the dumbbells to shoulder height, one at a time
  4. Keeping the elbows tucked, core tight (without leaning back) press the dumbbells above the head
  5. Gradually lower the dumbbells back to the start position

STANDING DUMBBELL SHOULDER PRESS

  1. Choose the appropriate weight from the dumbbell rack
  2. Remaining standing, raise the dumbbells to shoulder height
  3. Keeping the elbows tucked, core tight (without leaning back) press the dumbbells above the head
  4. Gradually lower the dumbbells back to the start position

SEATED BARBELL SHOULDER PRESS

  1. Adjust the bench to a 90 degree angle (bring it all the way up), it should be in a squat rack with adjustable spotters, especially if lifting heavy weights
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Raise the barbell to shoulder height
  4. Keeping the elbows tucked, core tight (without leaning back) press the barbell above the head
  5. Gradually lower the barbell back to the start position

STANDING BARBELL SHOULDER PRESS

  1. Pick up a fixed weight barbell or adjust a barbell with the appropriate weight, placed in a squat rack with adjustable spotters
  2. Raise the barbell to shoulder height
  3. Keeping the elbows tucked, core tight (without leaning back) press the barbell above the head
  4. Gradually lower the barbell back to the start position

SINGLE ARM KETTLEBELL SHOULDER PRESS

  1. Choose the appropriate weight from the kettlebell rack and find a space
  2. Take a knee, the other leg lunging forwards and raise the kettlebell on the same side as the lunging leg to shoulder height, holding the handle with the bell facing upwards to challenge stability
  3. Keeping the elbows tucked, core tight (without leaning back) press the kettlebell above the head
  4. Gradually lower the kettlebell back to the start position
  5. Ensure you repeat the same number of repetitions on both sides

SEATED ARNOLD PRESS

  1. Adjust the bench to a 90 degree angle (bring it all the way up)
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Raise the dumbbells to shoulder height and turn the wrists so the palms are facing towards the face
  4. Keeping the elbows tucked, core tight (without leaning back) press the dumbbells above the head, rotating the arms to finish with palms facing away
  5. Gradually lower the dumbbells back to the start position

SEATED SMITH MACHINE SHOULDER PRESS

  1. Adjust the bench to a 90 degree angle (bring it all the way up) or remain standing and move yourself/the bench under the smith machine appropriately
  2. Begin with the barbell at shoulder height
  3. Keeping the elbows tucked, core tight (without leaning back) press the barbell above the head
  4. Gradually lower the barbell back to the start position

SEATED/STANDING DUMBBELL FRONT RAISE

  1. Choose the appropriate weight from the dumbbell rack
  2. Adjust the bench to a 90 degree angle (bring it all the way up) or remain standing
  3. Raise the dumbbells out in front of the body, reaching between 90-110 degrees
  4. Slowly lower the dumbbells back to the start position

SINGLE ARM CABLE FRONT RAISE

  1. Adjust the cable pulley so that the attachment is at the bottom and select the appropriate weight
  2. Grab the cable attachment and attach a handle, raise the cable out in front of the body, reaching between 90-110 degrees
  3. Slowly lower the cable back to the start position
  4. Ensure you repeat the same number of repetitions on both sides

PLATE RAISE

  1. Pick up an appropriate weight plate, either 2.5, 5, 10, 15, 20 or 25 kilograms
  2. Hold the plate with two hands and raise out in front of the body, reaching between 90-110 degrees
  3. Slowly lower the plate back to the start position

HANDSTANDS (FACING TOWARDS)

  1. Find a wall with sufficient space to enter and leave a handstand
  2. Place both feet on the wall, facing away from it and the hands in front of the body at shoulder width
  3. Gradually walk up the wall, moving the hands towards it, going as high as comfortable
  4. Hold a handstand, straighten the arms, extend through the shoulders, keeping the core tight, squeeze the glutes and point the toes
  5. When finishing the handstand, gradually walk the arms back out away from the wall and bring the feet back down

HANDSTANDS (FACING AWAY)

  1. Find a wall with sufficient space to enter and leave a handstand
  2. Reach down, place the hands on the floor in front of the body at shoulder width, whilst kicking up with one leg, followed by the other
  3. Hold a handstand, straighten the arms, extend through the shoulders, keeping the core tight, squeeze the glutes and point the toes
  4. When finishing the handstand, gradually lower one leg at a time back towards the ground

HANDSTAND PUSH UPS (WALL)

  1. Find a wall with sufficient space to enter and leave a handstand
  2. Place both feet on the wall, facing away from it and the hands in front of the body at shoulder width
  3. Gradually walk up the wall, moving the hands towards it, going as high as comfortable
  4. Hold a handstand, straighten the arms, extend through the shoulders, keeping the core tight, squeeze the glutes and point the toes
  5. Slowly lower the head down towards the floor and press back up
  6. When finishing the handstand, gradually walk the arms back out away from the wall and bring the feet back down
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