JGS Workout Tool

SHOULDERS

Shoulders Workouts – Bodyweight

Elevated Pike Press

Elevated Pike Press

  1. Use a bench or an object to elevate your feet.
  2. Lower your head towards the floor by bending your elbows
  3. Push through your hands and return to the starting pike position.
  4. Repeat

Bird Dogs

Bird Dogs

  1. Get on your knees and place your hands on the floor in front of your body at shoulder width.
  2. Contract your abs and lift one hand and the opposite knee slightly off the floor. You are now balancing on the other hand and knee.
  3. Now extend your arm and leg all the way out. Try to form a straight plane from your hand to your foot.
  4. Hold this position for about 10 seconds and then return to the starting position. Repeat the exercise with the other side.

Plank to Pushup

Plank to Pushup

  1. Lie faces down on an exercise mat with hands should be shoulder-width apart; your knees should be about hip-width apart, your head facing forward, and palms flat on the floor.
  2. Start to get in a pushup position, bend your elbows and rest your weight on your forearms instead of on your hands.
  3. Keep your core, butt, and quads tight, and avoid arching your back. Your body should form a straight line from your shoulders to your ankles.
  4. Brace your core by contracting your abs as if you were about to be punched in the gut. Press your body up into the top position of a pushup by extending your arms one at a time.
  5. Pause, then reverse the movement and return to your elbows. That’s 1 rep

Shoulder Workouts – Dumbbells

Seated Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press

  1. Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
  2. Raise the dumbbells upwards and pause at the contracted position.
  3. Lower the weights back to starting position.

Dumbell Side Lateral Raises

Dumbbell Side Lateral Raises

  1. Stand up straight with dumbbells at either side, palms facing your hips.
  2. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion.
  3. Slowly return your arms down to starting position.

Dumbbell Front Raises

Dumbbell Front Raises

  1. Grab two dumbbells while standing upright with the dumbbells at your side.
  2. Raise the two dumbbells with your elbows being fully extended until the dumbbells are eye level.
  3. Lower the weights in a controlled manner to the starting position and repeat.

Seated Bent Over Rear Delt Fly

Seated Bent Over Rear Delt Fly

  1. With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
  2. With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
  3. Slowly lower your arms back to starting position.

Shoulder Workouts – Barbell

Barbell Overhead Press

Barbell Overhead Press

  1. Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
  2. Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
  3. Press until your elbows are extended and push your head forward slightly.
  4. Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

Barbell Upright Row

Barbell Upright Row

  1. Take a double overhand roughly shoulder width grip.
  2. Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.

Barbell Front Raises

Barbell Front Raises

  1. Stand tall with an overhand grip on the barbell. Raise your arms until your fists are around eye level.
  2. Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.

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