Old School Shoulder Smash

Dennis James & Toney Freeman talk shop on building round, capped delts


FLEX: Which compound movement do you prefer?

Toney Freeman: Again, I use a lot of dumbbells or kettlebells. I incorporate unilateral exercises all the time to make sure my right side is as balanced as my left side and vice versa. Lately I’ve been doing seated one-arm presses with a T-bar apparatus. I place an adjustable incline bench in front of the T-bar and sit with my body facing into the bench. I go back and forth, one arm at a time: 15 reps with my right arm, 15 with my left; 10 with my right, 10 with my left; then 8 and 6 each.

FLEX: How did you come up with that movement?

Toney Freeman: I make up stuff every day. But there’s this guy in South Carolina who has a machine that allows a similar movement— though with two hands—and that’s where I got the idea. It works amazing. It takes the stress of your shoulder joint, and it’s all deltoid.

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