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.

CABLE TORCH PRESS

The torch press will improve shoulder strength and endurance above head and can be a great shoulder rehab top up at the end of a session. It can also be used prior to upper body strength training to warm the shoulder up in individuals who like the prep. General prescription: 3-5 sets, 8-15 reps each […]

FRONT RAISE (CABLE)

Using a cable to complete the front raise ensures there is adequate tension on the front and lateral delt throughout the entire movement to minimise compensation and assistance from other muscles. General prescription: 3-5 sets, 8-15 reps each side.