NEW - Shoulder Exercises with Matt Lewis
CLICK HERE to view this LifeFIT at home workout.
- Perform the routine 2-3 times(sets) for further advancement.
- Perform the routine once a week.
- Fluctuate weight, reps and sets weekly to overcome plateaus.
Warm Up Exercises
- Little Circles to Big Circles (Forward) stretching the front of the shoulders.
- Little Circles to Big Circles (Backward) stretching the front of the shoulders.
- Hand Over Hand Arm Cross (Straight Arms) stretching the side and back of the shoulders.
- Hand Over Hand Arm Cross (Arms Bent) stretching the side and back of the shoulders.
- External Rotation (90 degree Bend in Arms) stretching the back and rotator cuffs.
- External Rotation (90 degree High Five Movement) stretching the front of the shoulder and also the back.
- Arm Overhead Lockouts (High Five Movement) stretching the triceps, front , and back of the shoulders.
These warm-up exercises are important to do in order to get a full range of motion when performing weight bearing exercises. They mainly protect around your rotator cuffs by decreasing your chance of shoulder injury. The exercises will allow the joints to have sufficient blood flow placing them in the correct position improving form and function.
- Front Raise- Straight arms/palms facing down lifting to shoulder height. Keep Lats(underneath armpits engaged by pulling the shoulder blades downward).
- Lateral Raise-Slight bend in arms lifting weight to shoulder height.
- Reverse Flies- Hinge at hips keeping a neutral straight back. Barrel shape/slight bend in arms lifting weight squeezing shoulders and lower back down to barrel form.
- Overhead Press- Tailbone tuck/glutes engaged. Press overhead with dumbbells in sight. Lower back down to eye level. Make sure to flex your triceps at the top of the press.
- Arnolds- Palms face toward you. Flare elbows out to 90 degrees locking shoulders in place while palms face away as you press into full arm extension. Make sure to flex your triceps at the top of the press.
- Curl and Press- Elbows close to your side body as you curl. Palms are facing upward with straight wrists and then away from the body for the press. Avoid momentum when performing the curl and press overhead.
Cool Down/Static Stretch
- Overhead Triceps and Latissimus Dorsi Stretch- Bring Elbow up and hold stretch with your opposite arm.
- Front/Back of Shoulder Stretch- Bring hand across body to rest on the front of the shoulder and press into your elbow.