1. Stand with feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulders.
2. Engage core, press barbell overhead, extending arms fully while maintaining straight back and neutral head position.
3. Lower barbell back down, keeping slight bend in elbows.
4. Repeat for desired reps, focusing on form and core engagement.
1.Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
2.Hold your arms fully extended by your side, with your palms facing in to your body.
3.Keep your elbows close to your sides. This is the start position.
4.Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
5.Hold for a count of one while squeezing your shoulder muscles.
Return to the start position in a smooth controlled movement inhaling as you do so.
6.Repeat.
1. Sit on a bench with a dumbbell in each hand, palms facing forward and elbows bent at 90 degrees.
2. Push the dumbbells upward until your arms are fully extended while keeping your shoulder blades down and back.
3. Slowly lower the dumbbells back down to the starting position, keeping control of the weight throughout the movement.
4. Repeat the movement for the desired number of reps.
1. Sit on a bench with a barbell in front of you, hands slightly wider than shoulder-width apart, and palms facing forward.
2. Lift the barbell up to shoulder level, while keeping your core engaged and your elbows directly beneath your wrists.
3. Push the barbell upward until your arms are fully extended while keeping your shoulder blades down and back.
4. Slowly lower the barbell back down to the starting position, keeping control of the weight throughout the movement, and repeat for the desired number of reps.
1.Adjust the seat to the starting position so your hands are just above shoulder height
2.Brace your core and press your hands above your head while pressing your back into the back support.
3.Go right to the top of the motion until your arms are fully straight.
4.Return to the starting position making sure to control the weights on your way back down.
5.Repeat for reps
1. Start with holding the kettlebell handle and hugging the kettlebell into your chest in the ""Front Rack"" Position.
2. With your elbow under the KB you should begin to move the Kettlebell out to the side around your shoulder and then begin to press the KB.
3.The KB should be fully pressed above the head until the arm is full extended. The body of the bell will rest against the back of your forearm.
4.Return the weight back to the starting position in the same manner. Down and rotate in. This is like a corkscrew motion.
1. Attach a straight bar or rope to the high pulley of a cable machine.
2. Stand facing the machine and grasp the bar or rope with an overhand grip, hands shoulder-width apart.
3. Pull the bar or rope towards your chin, keeping it close to your body and your elbows pointing out to the sides.
4. Pause briefly, then lower the bar or rope back to the starting position. Repeat for the desired number of reps.
1. Adjust the seat of the cable-loaded seated shoulder press machine to your height and select the appropriate weight.
2. Sit down and grasp the handles of the machine with an overhand grip, hands shoulder-width apart.
3. Press the handles overhead until your arms are fully extended.
4. Pause briefly, then lower the handles back to the starting position. Repeat for the desired number of reps.
1. Adjust the seat of the rear delt row machine to your height and select the appropriate weight.
2. Sit down and place your chest against the pad, with your feet flat on the footrests and your hands on the handles.
3. Squeeze your shoulder blades together and pull the handles towards your chest, keeping your elbows close to your body.
4. Pause briefly, then slowly release the handles back to the starting position. Repeat for the desired number of reps.
1. Begin by standing with your feet shoulder-width apart and holding a kettlebell in both hands in front of your thighs.
2. Keeping your elbows close to your body, lift the kettlebell up towards your chin, leading with your elbows.
3. Pause briefly at the top of the movement and then slowly lower the kettlebell back down to starting position.
4. Repeat for the desired number of reps.
1. Stand with your feet shoulder-width apart and hold the EZ bar with an overhand grip, hands slightly closer than shoulder-width apart.
2. Keep your elbows close to your body and lift the barbell straight up towards your chin, leading with your elbows.
3. Pause briefly at the top of the movement and then lower the bar back down to starting position.
4. Repeat for desired reps.
1. Sit on the machine with your back straight and feet flat on the floor.
2. Grasp the handles with an overhand grip and bring them to shoulder level.
3. Press the handles up and away from your body by extending your arms overhead, exhaling as you do so.
4. Pause briefly, then slowly lower the handles back to shoulder level while inhaling. Repeat the movement for the desired number of reps.
1. Take a seated position on a fully upright bench. Start with the dumbbells positioned in front of your face. Palsm facing into your face and elbows under the dumbbells.
2. Begin the movement by rotating the dumbbells out to the sides as you press up.
3. The Dumbbells will move out around your shoulder and up over your head into a fully extended arm position.
4. Reteun the weight back to its original starting position following the same path of motion.
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
2. Keeping your arms straight, raise the dumbbells in front of your body to shoulder level, exhaling as you lift.
3. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position while inhaling.
4. Repeat the movement for the desired number of reps.
1. Sit on a bench placed inside a smith machine with a barbell in front of you, and adjust the height of the bar to shoulder level.
2. Grab the barbell with a slightly wider than shoulder-width grip, palms facing forward, and lift it up to your shoulders.
3. Press the barbell upward until your arms are fully extended while keeping your shoulder blades down and back.
4. Slowly lower the barbell back down to the starting position, keeping control of the weight throughout the movement, and repeat for the desired number of reps.
1. Use a landmine attachment or position a barbell into the corner of a machine. Hold the other end of the barbell to one shoulder in a standing position.
2. Extend your arm and press the barbell overhead and to the front of your body maintaining a straight back position.
3. Lower the bar back down to the shoulder and front rack position.
4. Repeat for reps before changing to the other shoulder.
1. Use a landmine attachment or position a barbell into the corner of a machine. Hold the other end of the barbell to one shoulder in a kneeling position.
2. Extend your arm and press the barbell overhead and to the front of your body maintaining a straight back position.
3. Lower the bar back down to the shoulder and front rack position.
4. Repeat for reps before changing to the other shoulder.
1. Stand with your feet shoulder-width apart, knees slightly bent, and hold one end of a battle rope in each hand with an overhand grip.
2. Keeping your core engaged and your shoulders relaxed, begin to create waves with the rope by moving your hands up and down as
quickly as possible.
3. One hand should move up while the other moves down causing a wave motion.
4. Continue the battle rope exercise for the desired amount of time.
1. Stand with your feet shoulder-width apart and hold a battle rope in both hands, palms facing each other.
2. Begin by making an up-and-down wave motion with both arms, creating a wave that travels from the hands to the anchor point of the rope.
3. Keep your core engaged and your feet stable throughout the movement, using your entire body to create the wave rather than just your arms.
4. Continue making the up-and-down motion for the desired number of reps ration of time
1. Sit on a stability ball with your feet flat on the floor and hold a pair of dumbbells at shoulder level with your elbows bent and pointing out to the sides.
2. Push the dumbbells up toward the ceiling, extending your arms fully but without locking out your elbows.
a line from head to knees.
3. Slowly lower the dumbbells back down to shoulder level, keeping your core engaged and your body stable throughout the movement.
4. Repeat the movement for the desired number of reps.
1. Set up a bench at a high incline and lie face down with your chest against the bench and your feet firmly on the ground.
2. Hold a pair of dumbbells with your palms facing down and your arms hanging straight down toward the ground.
3. Keeping your arms straight and your core engaged, lift the dumbbells up to shoulder height.
4. Slowly lower the dumbbells back down to the starting position.
1. Stand upright and grasp the handles of the machine with an overhand grip, palms facing down. Keep your feet shoulder-width apart.
2. Engage your core and maintain a slight bend in your elbows throughout the exercise.
3. Keeping your arms straight and parallel to the ground, raise them out to the sides until they are at shoulder height.
4. Slowly lower the handles back down to the starting position, maintaining control and tension in your shoulder muscles.
1. Adjust the machine: Set the seat height so the roller pads align with your elbows. Adjust the weight stack to a suitable resistance.
2. Sit properly: Maintain a straight back, with feet flat on the floor. Hold the handles for stability.
3. Start the movement: Exhale and raise your elbows outward, keeping a slight bend in your arms.
4. Pause at the top when elbows are parallel to the floor. Inhale and lower your elbows back down, maintaining control.
1. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Position the barbell at shoulder level.
2.Bend your knees slightly and engage your core muscles. This will provide a small amount of leg drive to help generate momentum for the lift.
3.Explosively extend your legs, driving through your heels and pressing the barbell overhead. Use the momentum from your legs to assist in the upward movement of the barbell.
4.Lock out your arms at the top of the movement, fully extending your elbows. Lower the barbell back down to the starting position with control.
Here are the 4 steps to perform a Jammer Arms Shoulder Press from a standing position:
1. Set Up: Adjust the Jammer Arms machine to your desired settings, including the height of the handles and the weight plates.
2. Stand and Grip: Stand in front of the Jammer Arms machine, with your feet shoulder-width apart. Reach for the handles with both hands, gripping them firmly at shoulder height or slightly above.
3. Press Overhead: Push the handles upward and overhead while extending your arms fully. Keep your core engaged, back straight, and feet planted on the ground.
4. Lower and Repeat: Lower the handles back down to shoulder height or slightly below, bending your elbows. Repeat the press for the desired number of repetitions, maintaining control and proper form throughout the exercise.
The Jammer Arms Shoulder Press is an effective upper-body exercise that targets the shoulders, triceps, and upper chest. Adjust the weight plates to match your fitness level and focus on maintaining proper form and control during each repetition.
