SA OH TRICEPS EXTENSION

This tricep variation is extremely friendly on the elbows and trains the triceps well in their middle-lengthened position. It also has the added bonus of improving shoulder protraction mobility. General prescription: 3-5 sets, 8-15 reps each side.

SPIDER CURL

The spider curl will train the bicep in its shortened position extremely well and can be a useful exercise to throw in when an individual wants variation in their training. General prescription: 3-5 sets, 5-15 reps.

TRICEP EXTENSION (ROPE STANDING)

A classic tricep exercise that is easy to complete and progress. As the individual progresses, it is recommended that they move to overhead and single cable tricep variations. General prescription: 3-5 sets, 5-25 reps.

PUSH-UP

The push up is one of the best bang for your back upper body exercises an individual can do. No matter how “strong” someone gets, there will also be a way to increase the difficulty of the push up. The push up is great for chest, tricep and shoulder development, but also encouraging good movement […]

PULL-UP (VARIATIONS)

The pull up is more of a skill and requires sound coordination of the muscles that move the shoulder rather than being a pure hypertrophy and strength movement for the back. Yes the back will be trained, but the brain will also utilise other muscles such as the delts, pecs and biceps to complete the […]

DEAD HANG

The dead hang is a great accessory exercise to improve general shoulder (in particular rotator cuff) strength, endurance and capacity. General prescription: 2-5 sets, 5-90s (can progress to single arm)

DEFICIT PUSH-UP

Increasing range of motion in the push-up will increase the lengthened loading of the chest which can help with muscle growth, but also shoulder injury risk reduction (especially dislocations). General prescription: 3-5 sets, 5-25 reps.

DIP

The dip is another staple exercise loved by many, that will efficiently train the chest in its lengthened position. Not recommended for individuals returning from AC joint injury as it will more than likely aggravate pain and restrict healing of the joint. General prescription: 3-5 sets, 5-25 reps.

1 INCLINE DB PRESS

The 1 incline setting will improve shoulder mobility (especially external rotation) and place the chest in a better position biomechanically to produce force. You can also place the feet on small DBs/steps to decrease excessive low back extension and increase loading to the chest. General prescription: 3-5 sets, 3-25 reps.

DA CABLE BICEP CURL

The cable bicep curl is a great all-round bicep exercise that ensures there is adequate tension throughout the entire movement. General prescription: 3-5 sets, 8-15 reps.

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