Execution Note & Instructions
Unrack bar at upper chest level. Press vertically with controlled lockout, keeping core braced tightly against back pad.
S1
12R
+5LB
S2
10R
+5LB
S3
8R
+5LB
S4
6R
+5LB
Execution Note & Instructions
Sit upright with back supported. Press dumbbells overhead in a converging arc without clanking weights at top.
S1
6R
+5LB
S2
8R
+5LB
S3
10R
+5LB
Execution Note & Instructions
Hold dumbbells in front of thighs with slight elbow bend. Raise smoothly to eye level keeping torso strictly stationary.
S1
10R
+5LB
S2
10R
+5LB
Execution Note & Instructions
Lead with your elbows and maintain a slight forward tilt. Control the negative descent to maximize lateral head engagement.
S1
8R
+5LB
S2
8R
+5LB
S3
10R
+5LB
Execution Note & Instructions
Hinge forward at hips with flat back. Sweep weights outward and squeeze rear delts firmly at the top position.
S1
8R
+5LB
S2
8R
+5LB
S3
10R
+5LB