Upper Body Hypertrophy & Shoulder Health

Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid shoulder strain.

Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

cable face pull with external rotation

Tricep Dips are performed by positioning yourself on a dip bar or parallel bars. Begin by gripping the bars with your arms fully extended and your body suspended in the air. Keep your elbows close to your body as you lower yourself by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your elbows and return to the starting position. Ensure your shoulders remain down and away from your ears throughout the movement.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Stand with your side to a low cable pulley station, attach a handle, and grasp it with your hand closest to the machine. Keep your elbow bent at 90 degrees and tucked into your side. Pull the handle outward and upward, rotating your shoulder externally, while keeping your elbow fixed in place. Slowly return to the starting position. Maintain a controlled movement throughout, avoiding any compensatory movements. This exercise primarily targets the rotator cuff muscles, especially the infraspinatus and teres minor, which are responsible for shoulder external rotation.

Shoulder mobility and stability drills typically involve a series of exercises designed to improve the range of motion, flexibility, and stability of the shoulder joint. Common drills include shoulder circles, wall slides, band pull-aparts, and scapular push-ups. These exercises are performed with controlled movements, focusing on proper form to avoid compensations. For example, in shoulder circles, you rotate your shoulders forward and backward in a smooth, controlled manner to enhance joint mobility. Wall slides involve sliding the arms up and down against a wall to improve shoulder flexibility, while band pull-aparts strengthen the shoulder stabilizers. These drills help activate the rotator cuff muscles, scapular stabilizers, and improve overall shoulder function, reducing the risk of injury during other upper body exercises.