This list does not include barbell variations because, at this point, I am sure you have had at least one interaction where someone says; "Bro, get those paused reps in and close grip work, ect".
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What I want to focus on is the isolation, the stuff at the very end of your session you contemplate skipping because you have that sweet pump and an IG clip already. 😁
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🥇 Single Arm DB Overhead Press.
🥈 Incline Rear Deltoid Raise.
🥉 Single Arm Lateral Deltoid Raise.
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Why these? First, your deltoids are probably under trained as powerlifting programs usually gloss over direct deltoid work. Deltoids are so valuable in pressing and even squat and deadlift for upper back stability, but most importantly, big shoulders are sick.🤙
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Any time you can do single arm deltoid raises without cheating and swinging lots, you are giving yourself great benefits for future injury prevention and added bar control during the press. When you have strong deltoids it becomes much easier to:
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🥇Touch in the right place consistently
🥈Makes shitty unracks more manageable.
🥉Reduces output dispersion during the press.
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The loads shouldn't be heavy. Hit high reps in the 8-20 range.
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Weak deltoids = weak press.
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