G'day, Dimitri speaking from exercises.com.au today. We're doing some shoulder exercises.
So we've got a seated dumbbell press. We've got a military press. We're doing some lateral
raises and some cable crossover. So let's get straight into it. So with the shoulder
press here, with the dumbbells, what we want to do is we want to make sure that our elbows
aren't coming too low. Okay, I want to keep them up. And what I'm doing to do at the top
is I'm just going to twist them in so that my palms are facing towards myself. So as
I come down, my palms are open facing forwards. And as I come up, I'm just twisting them in.
Now the reason I want to do that is I want a little bit of rotator cuff action. And I
want to make sure that I'm transitioning between the front and the medial part of those deltoids.
So from here, all the way down, making sure that our posture is nice and straight, our
bodies firm up against the rest at the back. Our abs are locked on nice and tight. We're
extending all the way at the top, twisting in, but we're not locking out those joints.
So bring them down, not too deep, twisting you in, really isolating those shoulder muscles.
From here, we're going to go straight onto our military press. So we've got our Olympic
barbell here ready to go. We've got our weights in position. From here, just going to throw
it up under the chest. From here, we're going to basically come straight up. I'm going to
have one foot forward, one foot back. I like to stabilize myself like that. Want it to
the front of the body. Just going to have it up and then resist the weight as it comes
down, all the way down to the chest, and then bang, throw it up again, resist that weight
as it comes down, or throw it up, resist as it comes down. Or you can use a little bit
of a dip with your body. If you start the fatigue towards the end, just throw it up
a little bit, and then resist that weight as it comes down, all the way down onto the
chest. Throw it up, resist it down. Excellent. So our front deltoids going to go onto a little
bit of anterior, a little bit of side deltoids here. I'm going to grab our dumbbells from
here, lateral raises to the side. So, feet shoulder width apart, nice and straight with
your feet, slightly bent through those knees, abs locked on tight. From here, I want to
make sure that I'm not lifting those arms up. I don't want my hands to come above my
shoulders. I want to resist the weight as it comes down. I want to lift it straight up,
resist as it comes down to the body, or touch the sides of your body here, and then lifting
it up, not too high, not above your shoulders, resist as it comes down. Keep those knees
slightly bent, keep your posture nice and straight, and really lock those abs on tight
so that there's no compromisation of your body posture or your body structure. Really
isolate those deltoids as you resist the weight as it comes back down. All right, let's go
over your cables. Okay, so a cable. We've got our right, we're going to grab the left
here with our right hand, we're going to grab the right hold with our left hand. What we
want to do is we want to stand nice and straight with our body structure. So, keep the abs
locked on nice and tight, keep your body posture nice and straight, and really pinch
that rear deltoids as you extend those arms out. So, we just want to hold it for one second
as you come backwards there, come back, hold, and then resist the weight as it comes forward.
Really make sure you hold that pinch for one second, really pinches off those rear deltoids,
pinch it right back, keep your abs locked on nice and straight, nice and tall. We don't
want to be having any flexion, any movement with our torso. We want to really keep nice
and straight with our structure, and really pinch off those deltoids as you come back.
Hold pinch, resist as we come forwards and backwards. That's our full shoulder exercises
for today. We did our seated dumbbell press, with our military press, lateral raises, and
our cable cross sizes. Searchyourexercises.com.au for more great exercise and workouts, and
we'll see you next time.
