Name: Playbook - Gareth Sapstead MSc CSCS - Shoulders-Dominant Push
Uploaded: 2024-02-14T12:40:00.270Z
Duration: 65 min
Description: Shoulders-Dominant Push

This workout uses six exercises to target your delts and triceps. Starting out with some rear delts while priming your shoulders for heavier overhead presses to follow. Triceps at the end because, we’ll, it’s summer!!

Increase the weight gradually each set. Then final set drop the weight back down.

Cable Face Pulls

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

Take 20% weight off the bar from your final previous set of 8, then perform as many reps as you can. This is not a drop set - take 2-3 minutes rest prior to doing this.

Shoulder press back-off set

If no smith machine available then use a dumbbell held in a neutral/hammer grip. 12 reps each side.

Smith Javelin Press

Pick a weight you can do around 15 reps with. Aim for three sets of 20. Use partial reps towards the end of each set to force out the 20 reps (E.g., 12-15 full reps then another 5-8 just half way up)

Chest Supported Lateral Raise

Gradually increase weight each set, then back-down on your last set of 20