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Last Updated on January 7, 2021
2 Performed like a wide-grip upright row, you simply “unlock” your hips and knees and extend them while pulling the weight explosively to shoulder height.
3 Vary hand spacing on the plate from set to set to shift the muscular recruitment and to increase difficulty.
Why It Works: Rather than executing your shoulder routine with the typical heavy presses to build mass and then following it up with the common “shaping” exercises like delt raises, here you’ll begin the workout with two heavy, explosive lifts. The push press and high pull both incorporate the use of your legs, which in turn allows you to handle greater loads and target growth-prone, fast-twitch muscle fibers. You then follow up with exercises that are variations of the common shoulder shaping lifts. These variations will force your body to quickly adapt to change and allow you to continue building more muscle and blasting through plateaus. Be sure to perform a thorough, active warm-up ahead of your initial working sets to maximize power potential and minimize risk of injury.
Jim Ryno, CPT, is the owner of LIFT Studios, a private personal-training facility in New Jersey.
WORKOUT 3: SERIOUS STRENGTH
Sure, the shoulders consist of many small, intricate muscles and delicate connective tissue but that’s no excuse to baby them. Instead, bolster them in their fight against injury – and gravity – with this strength-first approach.
Exercise Sets/Reps
Reverse-Band Standing Overhead Press 3/3
Seated Dumbbell Overhead Press 1/RP 1
-superset with-
Handstand Push-Ups 1/To Failure
Lateral Raise 3/8 2
Face Pulls 3/12
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