SA CABLE FLY

This chest fly variation trains the chest in its shortened position well and improves the range of motion and protraction ability of the shoulder. General prescription: 3-5 sets, 8-15 reps each side.

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 […]

MACHINE CHEST PRESS

The chest press machine is a great tool for hypertrophy as the stability of the machine allows the individual to push closer to failure and produce more force. General prescription: 3-5 sets, 5-15 reps.

LANDMINE PRESS

This shoulder press variation provides a neuromuscular control challenge to the shoulder whilst pressing above head. Whilst it isn’t optimal for hypertrophy as the ability to press a heavy load will be limited by the decreased stability, it is a great tool for shoulder coordination, strength and overall health. General prescription: 3-5 sets, 5-15 reps […]

PUSH-UP (PLUS)

The push-up plus improves the protraction ability of the shoulder joint by recruiting the serratus anterior at the top of the movement. It is not only beneficial for training the serratus, but overall shoulder health by improving the range of motion to which the shoulder is challenged. General prescription: 3-5 sets, 5-30 reps.

KB HOLD (UPSIDE DOWN)

The upside down KB hold is an exercise that challenges shoulder neuromuscular control with an unstable load (a factor the body needs to respond to regularly unlike unstable surfaces such as the bosu ball). General prescription: 3-5 sets, 5-25s each side.

HIGH INCLINE DB SH PRESS

The anterior delt is better trained slightly back from “vertical” and this set-up improves the loading and positioning of the shoulder. This will help to maximise strength, growth and overall shoulder progress. General prescription: 3-5 sets, 5-20 reps.

HIGH BENCH Y-RAISE

This raise variation will reduce excessive low back extension to help load the shoulder muscles without compensation. General prescription: 3-5 sets, 5-20 reps.

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.

LEANING LATERAL RAISE (CABLE)

The set up of this lateral raise will ensure there is tension throughout the entire movement, but more importantly less tension where the deltoid is the weakest (a common problem with DB lateral raises that leads to compensation with momentum). General prescription: 3-5 sets, 5-25 reps each side.