Complete Delt And Trap Workout Program

Complete Delt And Trap Workout  Program

Shoulder Exercise 1: Seated Dumbbell Shoulder Press

Primary Muscle(s): Shoulders (All)
  • (1) Sit upright on a bench with your back firmly against the pad. Keep your core tight and feet anchored to the floor.
  • (2) Bring the dumbbells up to shoulder height, raise them out to the side, and powerfully press overhead. Keep the dumbbells separate at the top of the movement.
  • (3) Slowly lower until your triceps are slightly below parallel. Hold for .5s at the bottom and repeat. Make sure to keep your shoulders back at all times.
Pro Tip: Do it standing to jack up the difficulty and increase core engagement.

Shoulder Exercise 2: Dumbbell Snatch

Primary Muscle(s): Shoulders (All)
  • (1) Place a dumbbell in between your feet and stand with your legs slightly wider than shoulder width. This is starting position.
  • (2) Tighten your core, explode upwards, and powerfully pull the weight up and overhead. Keep your back flat and maintain strong posture.
  • (3) Hold 1s at the top and slowly return down to start. Immediately repeat.
Pro Tip: Pause at the bottom for 1s to avoid using momentum.

Shoulder Exercise 3: Dumbbell Push Press

Primary Muscle(s): Shoulders (All)
  • (1) Stand tall with two dumbbells over your shoulders. Hold them with a neutral grip (palms facing in).
  • (2) Dip down slightly, explode up, and powerfully press the dumbbells directly overhead.
  • (3) Hold for 1s at the top and lower the weights back down to your shoulders. Keep your core tight throughout.
Pro Tip: Do it on one leg or a BOSU ball to increase core stability.

Shoulder Exercise 4: Battle Ropes

Primary Muscle(s): Front Deltoids
  • (1) Grab two ropes with a firm grip and squat down slightly. Sit back into your hips and keep your abs tight.
  • (2) Vigorously pull the rope up with either arm and then throw it down. Continue to alternate up-and-down and build up speed as your arms get into a rhythm — the ropes should look like two waves.
  • (3) Repeat for 30 seconds or until your arms give out.
Pro Tip: You can also do battle ropes in sync and raise/lower both arms at the same time. It sort of looks like a Hulk-smash.

Shoulder Exercise 5: Barbell Clean & Press

Primary Muscle(s): Shoulders (All)
  • (1) Stand tall with a loaded barbell on your thighs. Tighten your core, dip down slightly, and powerfully pull the barbell up on top of your collarbone.
  • (2) Explosively press the barbell overhead.
  • (3) Hold for 1s, slowly lower the bar back to your collarbone, and then drop it down to your thighs. Complete each clean & press in one fluid motion. Repeat for a full set.
Pro Tip: Do a calf raise when the bar is at the top of the movement.

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