Upper Body Explosive & Shoulder Stability

barbell overhead press

Weighted Pull-Ups are performed by adding extra weight to your body while executing a standard pull-up. To perform this exercise, hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Attach a weight belt or hold a dumbbell between your feet to add resistance. Engage your core and pull your body upward until your chin is above the bar, then lower yourself back to the starting position with control.

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

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. Keep your arms straight but not locked. Raise the dumbbells in front of you to shoulder height, keeping a slight bend in the elbows. Pause briefly at the top, then slowly lower the dumbbells back to the starting position. Maintain a controlled motion throughout, avoiding swinging or using momentum. Keep your core engaged and avoid shrugging your shoulders during the movement.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.

Sit facing the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended. Keep a slight bend in your elbows and pull the handles outward and backward, squeezing your rear shoulder muscles. Maintain a controlled motion, avoiding using momentum. Focus on keeping your shoulders down and back throughout the movement. Slowly return to the starting position with control. Keep your movements smooth and deliberate to maximize muscle engagement and prevent injury.

Hold a plank position on your forearms to engage the core muscles.