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Side Delts
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How To Perform One Arm Cable Lateral Raise
- Set the height of the cable machine to its lowest height and stand next to it with holding the cable in one hand.
- While feeling the stimulation of the lateral shoulder (deltoid muscle), lift the cable, thinking that you are raising your elbow.
- Slowly lower your arms while feeling the stimulation of your lateral deltoid muscles.
How To Perform Dumbbell Lateral Raise
- Stand your feet shoulder-width apart and your elbows are slightly relaxed with holding dumbbells in both hands.
- Raise your arms with the thought of raising your elbows while feeling the tension on your lateral shoulders.
- Slowly lower your arms and elbows to the starting position.
How To Perform Cable Lateral Raise
- With the cable fixed at the bottom of the machine, stand in the middle of the machine.
- Hold the handle of the cables and make an X shape with both your arms.
- With your chest open, keep your upper body straight and pull the cable to raise your elbows to shoulder level.
- At this time, fix your shoulder to minimize the effects on the trapezius muscle.
- Slowly lower the cable to the level of your pelvis.
How To Perform Seated Lateral Raise Machine
- Sit on the machine and lightly grab the handle with your elbows against the pad.
- With your chest open and upper body straight, push the pad upward and raise the elbow to shoulder level with the strength of your lateral deltoids. At this time, focus on the lateral deltoid, not the arm.
- Slowly return to the starting position while keeping the tension on your shoulder.
How To Perform Overhead Press
- Hold the barbell with shoulder-width apart and place it in front of your shoulders.
- Push the barbell up while applying strength to your back and opening your chest.
- Lower the barbell slowly with the same movement line as step 2 and return to the position in step 1.
How To Perform Push Press
- Stand with your feet slightly narrower than shoulder-width apart and hold a barbell over each shoulder with palms facing forward.
- Keep your upper body straight, bend your knees, and push the barbell over your head.
- Push the barbell until your arm is straight, and slowly lower the barbell and return to the step 1 position.
Callisthenics
How To Perform Pike Push Up
- Raise your hips as high as possible while keeping your hands and feet on the floor.
- Slowly bend your elbows down as your forehead almost touches the floor.
- Use your front delts and triceps to return to the starting position.
How To Perform wall Supported Handstand Push Up
- Stand with a wall supported with a handstand with your arms straight.
- Bend your elbows down to the depth you can maintain balance.
- Straighten your elbows and push your body up, returning to the position in step 1.
How To Perform Pike Push Up + Coba Strech
- In the normal push-up position, set the feet slightly wide apart and raise your hips.
- Bend your arms and push your upper body forward. Move it closer to the ground in the order of chin, chest, and abs.
- While maintaining the tension of the abs and glutes, raise the upper body.
- Push your arms back and return to the position in step 1.
How To Perform Dips on Chairs
- Set the dip bar slightly wider than the shoulders
- Climb onto the dip bar so that the wrist does not band
- Incline your upper body forward
- Lower your body by bending your arms until your elbows are about 90 degrees
- While maintaining the balance of the upper body, push the dips to get back to the position in step 1
Lateral Raise with Towel (Wall Supported)
- Stand sideways near a wall, shoulder against it.
- Place a folded towel between your upper arm and the wall.
- Hold a dumbbell in that hand.
- Perform a lateral raise while keeping the towel pinned (prevents cheating).
- Tip: Forces pure shoulder abduction.
- Avoid: Letting the towel drop = using traps.
Bottle Weighted Upright Row
- Hold two filled bottles or jugs in front of your thighs, palms facing your body.
- Pull weights straight up toward your chin, leading with elbows.
- Lower back down.
- Tip: Elbows higher than wrists.
- Avoid: Using heavy weights (hurts shoulders).
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