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Wednesday, April 3, 2019

3 Supersets for Super-Sized Shoulders |

Overhead presses are generally seen as the best exercise for the shoulders, but they depend on your triceps, too. As you get stronger, it can be harder to lock out your elbows to finish the movement, and you may not be able to give the delts the stimulation they need to keep growing. The solution: Superset presses with upright rows.



Superset 1
Dumbbell Overhead Press

Hold dumbbells at shoulder level and stand with a straight back and staggered legs. Keeping your core tight, press the weights straight overhead, then lower.

Barbell  Upright Row

Hold a barbell in front of your thighs with hands just outside shoulder width. Squeeze your shoulder blades together and row the bar upward until your elbows are bent 90 degrees. Keep your elbows in line with your wrists at the top.

Recommended Rep Range: 8-12 reps for 3-4 sets

Superset 2

Seated Shoulder Press

Set on a bench with it angled 90 degrees. Hold a pair of dumbbells, one in each hand. Raise the weights to either side of your head, resting on your shoulders. Press upwards, straightening your elbows. Ensure you keep a slight bend at the top of the movement and prevent locking out to avoid injury. Slowly lower the weights back down to the starting bottom and repeat the movement.

Front Raises

Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. Ensure your palms are facing towards your body. Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. At this point, stop, slowly lower them to the floor and repeat. Ensure you do not swing or use momentum to maximise muscle time under tension.

Recommended Rep Range: 8-12 reps for 3-4 sets

Superset 3
Face Pulls

Set up a cable with a rope attachment so that it is in line with your head. Hold each end of the rope and take a couple of steps back from the machine. In a controlled motion, pull the rope, parallel to the ground, towards your face. You should flare your elbows out in the process, bringing the rope all the way to your face. Pause, and return the rope to its starting position and repeat.

Standing Front Shrugs

Stand with your feet shoulder width apart, holding a barbell out in front
of you with a neutral grip. You can alternatively use a pair of dumbbells which should hand by your sides. Ensuring you do not roll your shoulders, slowly shrug them bringing your arms up and keeping them straight. Try to touch your shoulders with your ears. Slowly lower the weight back down and repeat.

Recommended Rep Range: 8-12 reps for 3-4 sets
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