Name: Playbook - Gareth Sapstead MSc CSCS - Shoulders | Triceps
Uploaded: 2024-02-14T12:40:04.973Z
Duration: 50 min
Description: Shoulders | Triceps

Stick it to your shoulders and triceps with this 5-move muscle-building workout.

Set cables low and approximately just below knees. Cross them over. Raise above your head into a Y position. Go with the angle/arm path that feels most comfortable. Focus on initiating and finishing the movement with your middle shoulders.

If you don’t have access to cables as shown then you may perform one arm at a time.

Cable Y Raise

Bench should be set to approximately 70 degrees. The bar should lower as close you your forehead as safely possible. Do not lower much past when your elbows reach 90 degrees (somewhere around nose height).

Weight will get progressively heavier through 12, 10 and then 8 and 8 reps. Then go back to the weight you previously did 12 reps with and attempt 15.

If no smith machine use barbell or dumbbells.

Smith Machine Shoulder Press

Perform to a partial range of motion stopping approximately 4 inches from your chest.

Use around a 30-45 degree incline bench.

Focus on tucking your elbows close to your ribs.

Incline Narrow Grip Bench Press

4 sets 15-20 reps. Focus on delts doing the work. Arms should raise approximately 30 degrees forward and not straight out to the side.

Chest-Supported Lateral Raise

Grab two benches or boxes approximately the same height.

Focus on movement at the elbow joint and not at the shoulder joint or going too deep.

Keep it slow and strict.

Push away at the top and keep your shoulder blades back and down throughout.

To failure/triceps fatigue with bodyweight.