Name: Playbook - Best Fitness - W4/D4: Men’s Beach Blast (Shoulders)
Uploaded: 2021-01-18T11:45:00.985Z
Duration: 45 min
Description: W4/D4: Men’s Beach Blast (Shoulders)

Today’s work is a total shoulder blast. Sticking with our compound sets, so more back to back action. Again, I suggest lighter than normal sets due to the volume, and keeping the focus on steady movements and form. Time to feel the burn!

Keep the shoulders pulled down. Start the movement by squeezing the shoulder blades back, then let the arms follow. Think about pulling your chest open.

Rear Delt Fly (palms-up)

For the upright row, start with the dumbbells in front of you. Pull them up your sides, with your elbows out. Squeeze the shoulder blades together at the top.

Dumbbell Upright Row

Compound Set 1

To work on our serratus muscle, think of pressing your arm out towards the mirror (or wall or whatever is in front of you). The serratus attaches to the shoulder blade and pulls it forward during pressing motions. So press that shoulder blade forward. You may not need a full lockout at the elbow when you reach the top.

Neutral Grip Serratus Press

Keep your chest open and pull your shoulder blades into the bench. Try not to shrug your shoulders up.

Shoulder Presses

Compound Set 2

Lift your arm out to your side until your first is about perpendicular to the floor. Avoid shrugging your shoulders.

Lateral Raises

Lift your arms up until they are about perpendicular to the floor. Avoid shrugging.

Front Raises

Compound Set 3

This movement is similar to a lateral raise, but instead finish with your fist at about 45 degrees from your chest ( so slightly outside of your shoulder). Make sure to keep your shoulder blades down into the bench.

Cable Y Lateral Raise

Pull your fists up your ribs and keep your elbow out. Keep your shoulder blades back into the bench.

W4/D4: Men’s Beach Blast (Shoulders)

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