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.

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)

FLOOR SEATED ROW

One of my favourite horizontal row movements, using the bench to support the chest will decrease use and fatigue of the lower back, allowing greater range of motion and loading of the upper back muscles. This will ensure the upper back is the limiter of the movement and improve the ability to train close to […]

FLOOR PULLDOWN

The floor pulldown is a great movement for mid-late stage shoulder rehabilitation but also as a general strength training exercise. It will improve overall capacity of the shoulder and help rectify strength imbalances. General prescription: 3-5 sets, 5-15 reps each side.

EXTERNAL ROTATION (SIDE LYING DB)

This is one of the few times external rotation should be done with a dumbbell as the weight is now in line with gravity (yes the standing DB external rotations are useless). General prescription: 2-5 sets, 8-25 reps each side for endurance/warm-up. 5-30s each side for isometric strength. 5-10s each side for eccentric control.

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.

DIP (PLUS)

The dip plus will primarily improve shoulder protraction and train the serratus anterior well, and the pattern will also help improve general shoulder movement coordination. 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.