Seated Dumbbell Overhead Press
Grip the dumbbells on the outer part of the handle (not in the middle) so that your hands are up against the plates. With your elbows flared out to the sides, the dumbbells will tilt slightly inward, which puts more pressure on the shoulders. As you drive up, you should feel a stretch in the pecs the entire time. That’s how far back you want to reach with the elbows—not so far back that you’re going to hurt yourself, because the weights are directly over the shoulders. Again, it’s a limited range of motion—same as with the barbell overhead press.
Friday - Shoulders + Back
Eric Says: You’ll notice we also trained back on Monday. This is because back is a crucial body part. And I’m not just talking about the thickness of the back, like when viewed from the side. From straight on, the shoulder-to-waist differential must be impressive.
|Behind the-Neck Barbell Overhead Press||4||12, 8, 6, 6|
|Seated Dumbbell Overhead Press||3||8, 6, 6|
|Seated Dumbbell Lateral Raise||3||10, 8, 6|
|Heavy Dumbbell Shrug||3||8, 8, 6|
|Drywall Shoulder Smash||3||1|
|Barbell Reverse Grip Deadlift||3||8, 6, 6|
|“Wide-as-Possible” Lat Pulldown||4||10, 8, 8, 6|
|Hammer Strength Row||3||8, 8, 6|