PURPOSE OF EXERCISE: To develop the front head of the deltoids. This exercise not only works the front head of the deltoids through its entire range of motion, but also involves the traps during the top of the movement. It can be done either standing or sitting. EXECUTION: Stand with a dumbbell in each hand. […]
Author Archives: tavi castro
PURPOSE OF EXERCISE: To develop the rear deltoids by isolating and flexing the rear deltoid when reaching the top position of the Cable Lateral movement. EXECUTION: (1) Sitting on a stool or low bench, take hold of a handle attached to a floor-level pulley in such a way that your arm is fully extended across […]
PURPOSE OF EXERCISE: To focus the work on the side delt head. This movement, which was a favorite of Sergio Oliva’s, helps bring out definition in the shoulders, and works the rear and front heads as well. EXECUTION: (1) Stand upright, with your arm down beside you, holding on to a handle attached to a […]
PURPOSE OF EXERCISE: To work the outside head of the deltoid and, to a lesser degree, benefit the front and rear heads. Doing One-Arm Laterals with a cable and floor pulley gives you two advantages: It allows you to isolate first one side of the body, then the other; and the cable provides constant tension […]
PURPOSE OF EXERCISE: To develop the outside head of the deltoid, with secondary benefit to the front and rear heads. EXECUTION: (1) Take a dumbbell in each hand, bend forward slightly, and bring the weights together in front of you at arm’s length. Start each repetition from a dead stop to keep yourself from swinging […]
PURPOSE OF EXERCISE: To use a heavier than normal weight, or to continue to do repetitions of shoulder presses after reaching a point of failure; to develop additional deltoid strength.This is a Cheating Principle exercise.You can use it in power training to lift abarbell that you would normally find tooheavy to use for strict Shoulder […]
PURPOSE OF EXERCISE: To train front and side deltoids. Doing Presses on a machine helps you do the movements very strictly, and allows you to avoid cleaning a weight if you have some sortof physical problem. Also, you can letthe weight come down much lower,which gives you extra stretch in yourfront delts. There are any […]
PURPOSE OF EXERCISE: To train the front and side deltoids and build total body density and power. Cleaning a weight is a method of lifting a barbell from the floor to the starting position of the Military Press. The Clean and Press is an important exercise that starts off with a lot of leg movement […]
PURPOSE OF EXERCISE: To train the front and side deltoids. This is the granddaddy of shoulder exercises. When done from a seated position the movement will be stricter than when standing. EXECUTION: (1) From a sitting or standing position, grasp a barbell with an overhand grip and hold it at shoulder level, palms underneath for […]
BEHIND-THE-NECK PRESSES PURPOSE OF EXERCISE: To train the front and side deltoids. Any pressing movement involves the triceps as well. EXECUTION: You can do these PresseS standing, but I prefer doing them sitting, since it makes the movement stricter. (1) Either lift the barbell overhead and set it down on your shoulders behind your head […]