Name: Playbook - Katie Becknell - Shoulder Staples
Uploaded: 2024-04-23T23:47:51.244Z
Duration: 45 min
Description: Shoulder Staples

It was amazing! I really felt the burn in my shoulders!!💪🏾💪🏾

Christia

4x8 shoulder press
3x10 lateral raise
3x24 front raise triset
3x10 kneeling cable face pull

SET UP:
Find an incline bench, one that has an adjustable seat. Set it to a position that is about 60 degrees, above 45 but below 90. 

FORM TIPS:
To get the weight up, set the dumbbells on each of your legs and one at a time push the dumbbell up with your leg. Similar to the bench press you want to pull your shoulder blades back and down with a slight arch in your back. 

On the descent you dont want your arms to be directly out to the side, they should be at a slight angle, about 20-30 degrees forward, and bring the dumbbells down to where they almost touch your shoulder, then press up.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Shoulder Press

SET UP:
You’ll only need two dumbbells for this exercise. 

FORM TIPS:
Same with the shoulder press, you dont want to lift your arms straight out to the side. Your arms should be angled about 20-30 degrees in front of you. Pull your shoulder blades back and down and initiate the lift with your elbows.

Your arms should be slightly bent and should never lift higher than your shoulders.

Dumbbell Lateral Raise

SET UP:
Grab a light weight EZ bar or if your gym doesnt have them / the minimum weight is too much you can also use dumbbells. 

FORM TIPS:
With an overhand grip, grab the bar with a close grip. Keeping your arms pretty straight (dont fully lock them out, have a very slight bend at the elbow) raise the bar to shoulder height and lower for 8 reps. IMMEDIATELY AFTER grab the bar at about shoulder width apart and repeat for 8 reps. IMMEDIATELY AFTER widen your grip to the very edge of the bar and repeat for another 8 reps.

WEIGHT:
Stick with the same weight every set unless you are getting to that last rep with ease then you should go up in weight.

EZ Bar Front Raise Superset

SET UP:
Find a cable machine and a rope attachment. You want to position the cable machine to slightly above your head height when kneeling, to adjust the height (for most cable machines) there should be a lever directly to the side of it that you can pull out and move it up and down to your desired position. 

FORM TIPS:
Grab each side of the rope with your thumbs pointed down and palms facing each other. 

Step back enough that when you kneel down and extend your arm there is slight tension on the cable. There should be CONSTANT tension during the entirety of the set (meaning the weights of the cable machine should never be resting). Pull your shoulder blades back and down. When you pull, you want your hands to end up at about the same level as your forehead. But you dont want your hands to end up right next to your ears, there should be a few inches between the side of your head and your hands.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Shoulder Staples

Community

More workouts from Katie Becknell