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SHOULDER WORKOUT

JEREMY ETHIER’S

S H O U L D E R W O R K O U T

SHOULDER WORKOUT JEREMY ETHIER’S S H O U L D E R W O R K
SHOULDER WORKOUT JEREMY ETHIER’S S H O U L D E R W O R K

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SHOULDER WORKOUT

// SHOULDER WORKOUT

EXERCISE

SETS R EPS

REST

Standing Overhead Press*

4

6-8

3 minutes

Lateral Raises (standing or incline bench)

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8-12

2 minutes

Reverse Pec Deck

3

8-12

2 minutes

Supine (Lying) Face Pulls

2

12-15

2 minutes

Kneeling/Standing Face Pulls

2

12-15

2 minutes

*APPLY PROGRESSIVE OVERLOAD SCHEME (SEE PAGE 6)

minutes Kneeling/Standing Face Pulls 2 12-15 2 minutes *APPLY PROGRESSIVE OVERLOAD SCHEME (SEE PAGE 6) 2

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// PUSH EXERCISE TIPS

Standing Overhead Press

Proper form with the overhead press begins with the set up.

1) Setup: Stand with the bar on your front shoulders. Use a hand grip slightly wider than shoulder - width. The key is to ensure your wrists are straight and your forearms ar e vertical when the bar is in the starting position – so the grip width wil l vary based on the individual. Keep your legs slightly flexed. 2) Preparing the Press : Engage your core by contracting your abs slightly (think about as if someone was about to punch your stomach) and squeeze your glutes. 3) Press : Take a deep breath, hold it, and then press the bar up in a vertical line. You’ll have to ensure your head is not in a protracted position in order to do so. And then once the bar passes the top of your head, you can stick your head through (“look through the window” ) to allow the bar to be directly over your head in the finishing position. Try not to use momentum with your legs (since this is a strict overhead press and we’re trying to mainly target the shoulde rs). 4) Return: Bring the bar to your shoulders after each rep while exhaling.

trying to mainly target the shoulde rs). 4) Return: Bring the bar to your shoulders after
trying to mainly target the shoulde rs). 4) Return: Bring the bar to your shoulders after

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Lateral Raises This exercise is going to mainly target the lateral deltoids, with assistance from the anterior and posterior deltoids as well. As mentioned in my video, you want to have a slight lean forward while performing the exercise so that you can externally rotate your shoulder as you perform the exercise. This will put more emphasis on the lateral deltoid while minimizing stress at the glenohumeral joint. Keep the arms just slightly bent to lessen the stress placed on the elbow joint while maximizing tension placed on the shoulder. You can perform these standing or on an incline bench as shown in my video.

these standing or on an incline bench as shown in my video. Reverse Pec Deck The

Reverse Pec Deck The neutral grip (palms facing eachother) has been shown to elicit better posterior delt and infraspinatus activity than the internally rotated grip (palms facing down). But I’d suggest trying both grips (if your machine has both) and seei ng which better activates your rear delt. Focus on keeping the upper traps relaxed as much as possible throughout the movement. The grip used in the picture below is the internally rotated grip, not the neutral grip.

throughout the movement. The grip used in the picture below is the internally rotated grip, not
throughout the movement. The grip used in the picture below is the internally rotated grip, not

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Lying Face Pulls Set up a cable syst em so that the notch is placed at the highest position. Use a rope attachment. Lay on the ground and using an overhand grip on the rope attachment, pull the rope to your face until your elbows just about touch the ground. Keep the elbows high (shoulder lev el) and think about “pulling with your elbows” to best activate the rear delts. Also, make sure that you keep your upper traps depressed and relaxed as much as possible throughout the movement.

and relaxed as much as possible throughout the movement. Standing or Kneeling Face Pulls For these,

Standing or Kneeling Face Pulls

For these, the main thing you want to focus on is depressing the upper traps and keeping them relaxed. The goal here is to get the lower traps firing, which are in the middle of your back between your shoulder blades. You want to focus on feeling this area working as you pull the weight. Think about retracting your shoulder blades back as you pull and think about pulling with your elbows. Keep the elbows at about shoulder- level when you pull. These can be done on your knees (which I prefer) or standing. Use a lighter weight and focus more on the activation of the right muscles.

on your knees (which I prefer) or standing. Use a lighter weight and focus more on
on your knees (which I prefer) or standing. Use a lighter weight and focus more on

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SHOULDER WORKOUT

// PROGRESSIVE OVERLOAD SCHEME

The exercises I have placed an asterisk (*) beside (in this case just the standing overhead press) , means you want to put a priority on those exercises when it comes to progressive overload. The scheme we will use is called a “double progression method”, and is as follows:

“If the rep range provided is let’s say 6 - 8 reps, once you can comfortably perform 3 sets of 8 reps with a certain weight, increase the weight (e.g. 5 lbs) next week and try to perform 3 sets of 6 reps with this. If you fail, drop the weight down again but if you succeed then you keep trying to improve until you get to 3 sets of 8 reps again with the heavier weight. At this po int you repeat the cycle by adding weight again and going back down to 6 reps.”

Exercises with a * beside them mean you want to focus on doing this with those exercises the most , and strive to improve every single week. Exercises without a * you still wan t to increase reps and weight with overtime , which you can do naturally as you feel your strength improving with them, but place a priority on i mproving the exercises with a * as these exercises will contribute the most to overall muscle and strength gains .

// INCORPORATING INTO YOUR ROUTINE

Since you guys all run different splits (I’ll make a future video regarding optimal splits), I thought this section would be useful for you.

1) If you currently run a split routine (one body part each day), then use this routine how it is. 2) If you currently run a push/pull/legs routine, add overhead press and lateral raises (or just one of the two if you have “push 1, push 2” days ) to your push day. Add the face pulls to your pull day. 3) If you curr ently run an upper/lo wer split, add overhead press to one upper day and lateral raises to the other. Do the same with the two face pull variations.

add overhead press to one upper day and lateral raises to the other. Do the same

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// EXERCISE ALTERNATIVES

If for some reason you can’t perform the recommended exercises or you lack the equipment to do so, here are some viable alternatives.

1) Standing Overhead Press

- Seated dumbbell press

- Seated barbell press

- Standing dumbbell press

- Arnold press (dumbbells)

2) Lateral Raises

- Cable lateral raises (perform them by holding onto a pole with one hand to allow a slight lean to one side , as this will increase the ROM of the exercise and shift tension from the supraspinatus to the lateral delt ( Debski et al. ,

1995 )

- Seated dumbbell lateral raises

3) Reverse Pec Deck

- Bent over reverse dumbbell flies

- Reverse cable crossovers (single or double hand)

4) Face pulls

- It’s difficult to find a decent alternative to the face pull, I’d suggest performing them with a resistance band if you don’t have access to cables

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