Shoulder – Coached by Ági

Barbell overhead press

Take a long dumbbell in your hand and raise it to your chest, this will be the starting position. Press the weight overhead until your arms are straight. From there, slowly lower it back to your chest.

Dumbbell lateral raise

Stand in a slightly splayed position with a dumbbell in each hand. Bend your knees a little and lean forward a little. Raise the dumbbells to the side so that your elbows are slightly bent. Then let him back next to your body. Keep your back straight and keep your shoulders.

Front raise

Stand in a slightly splayed position with a dumbbell in each hand. Bend your knees a little. Raise one hand forward first until your arm is straight. Then let him back next to your body. Then repeat with the other hand, alternating. Keep your back straight and keep your shoulders.

Seated dumbbell shoulder press

Sit on the bench with one-handed dumbbells in your hands. Raise the dumbbells to your shoulders, then simultaneously press them above your head until they almost touch. Your shoulders should not rise during the movement. Then lower the dumbbells back to the starting position. Keep your back straight throughout.

Seated lateral raise machine

Sit on the machine and grab the handles. Using your elbows, push the padded part to the side until it is in line with your shoulder. Then let it back slowly. Make sure that it is not a sudden movement, but controlled and slow. Keep your back straight throughout.

Seated overhead press machine

Sit on the machine and hold the handles. Squeeze your shoulders and simultaneously push the handles above your head. Your shoulders should not rise during the movement. Then release it back to the starting position. Keep your back straight throughout.

Standing lateral raise machine

Grab the handles and lift to the side. Your elbows should be slightly bent, then slowly lower them back. Make sure that it is not a sudden movement, but controlled and slow. Keep your back straight throughout.