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hi guys i'm calvin i'm here with chris
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and i'm here to give you five of the
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best shoulder exercises
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so guys the first exercise we're going
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to touch up on is the shoulder press so
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you need your dumbbells and you need
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your bench getting the dumbbells up
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you're just going to place them both on
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each knee and you're going to use your
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knee to kick up the dumbbells right and
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you're going to place them right on your
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you want your shoulders at 90 degree
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and all you're going to do is just place
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the dumbbells over your head big squeeze
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at the top while you're doing that make
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sure you're squeezing your core and your
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all right chris so if you could just
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notice how chris is breathing out
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on the top which is perfect
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and he's squeezing his core and his feet
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all right good that's a big squeeze so
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we're going to aim for about 10 to 12
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and we're gonna do around four to five
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sets okay and make sure you're meeting
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the weights at the top very very simple
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hey guys the next exercise we have for
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you is called the arno press now the
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arnold press not only targets your chest
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but it targets your shoulders now to
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perform the arnold press you just need
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to grab your waist make sure your feet
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are shoulder width apart
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put your weights onto your knees
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use your knees to kick up to your
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and now with this exercise what you're
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going to do you're going to do a
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shoulder press but then you're gonna
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bring the weights in towards your chest
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and it's a big squeeze of your chest so
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what chris is gonna do he's gonna
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pretend like there's a pen in the middle
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of his chest so chris big squeeze up
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well done so aim for about three reps
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please so now as you guys can see
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chris's back is straight he's squeezing
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his core his feet are planted
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and he's breathing out and he's keeping
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his tempo nice and steady
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yeah so his elbows are in he's driving
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big squeezes his chest and he's raising
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over his head big squeeze of his core so
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now guys like we said we like to aim
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about 10 to 12 reps three to five sets
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again if you feel like the weight is too
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heavy then you can drop it if you want
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to progress it then up the weight
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so the next exercise we have is the
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lateral raise now the lateral raise not
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only targets your traps or your interior
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cuff now what we're going to do first
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chris if you will just grab your waist
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please place it on your side now guys
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we're using the bench so you can really
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isolate your material cuff and your
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traps again you can do this exercise
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standing however for the purpose of this
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exercise we're gonna have chris seated
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okay your chest is going to be up
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your back is going to be against the
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bench you're going to squeeze your core
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and your feet are going to be planted
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what you're going to do you're just
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going to raise the weights yeah
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chin level okay so now as you guys can
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see chris is at a nice tempo nice and
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and what i want you guys to get from
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this guys is make sure you don't rush
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the exercise and make sure
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that your chest is up and you're looking
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forward that is a trick with this
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exercise okay now guys when we're doing
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this lateral raise make sure that your
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back is on the bench your chest is up
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and you're taking your time and that
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you're feeling every rep and that is the
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main thing all right again guys aim for
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10 to 12 reps three to five sets
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guys the next exercise we have is the
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front raise a front raise is a perfect
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way to target your shoulders so your
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feet are going to be together your chest
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are going to be up you're going to relax
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your shoulders you're going to squeeze
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your core all you're going to do is
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to out the front of your nose okay
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like so and then slow on the way down
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now we're performing this exercise
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tempo is key guys and make sure you're
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and make sure your shoulders are relaxed
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and your chest is up okay
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so make sure your feet are together and
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you're bringing those weights to about
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and slow on the way down again guys
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progression wise if you want you could
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add more weights to it these are very
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very basic techniques to building your
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guys the last exercise we have are the
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rear delt flies chris is going to
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now what you guys need to do you just
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need to have your weights um in the
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chris just rest your chest just halfway
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over your the end of the bench just like
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so okay now you want to grab your
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weights make sure you're comfortable so
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ideally myself and chris we like to be
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on the balls of our feet and make sure
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you're squeezing your core okay now all
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chris is going to do he's going to
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squeeze his core his chest going to be
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up and he's just going to lift his arms
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good and he's going to hold for two
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seconds so guys this is just the
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negative hold so this is we went
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straight into the progression now if you
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notice chris isn't swinging chris is
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and he's breathing out on the way up
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he's going slow on the way down okay so
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not only does this target your shoulders
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but it also targets your lats so again
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guys you got to focus on the squeeze
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focus on the squeeze the whole time
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good these shoulder blades well done so
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guys a trick that we also learned is if
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you keep your thumbs down so if you
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notice chris show them have your thumbs
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and that really gives you the the
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isolation of your shoulders that you
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need now chris if you turn your turn to
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your palms are out like so
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and show them the wrong way
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now you can see that chris is moving
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he's not he's not isolating his
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and he's kind of just like he's about to
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take off so again guys make sure on a
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your thumbs are down and you're taking
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your time breathing throughout okay very
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very simple exercise guys like i said
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it's very effective chris and myself we
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use this all the time in the gym give it
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guys thank you for checking in with
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myself and chris make sure you guys like
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and subscribe if you want more tips and
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tricks check out the rest of our videos
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on my protein youtube channel
