Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

Get in the standard pushup position, by placing the hands shoulder width apart and your feet hip-width apart. Keep your core tight and straight back. Push your torso backward and raise your butt up in the air. Keep your arms, back, and legs in a straight position In this position, your body will form an inverted V (downward dog) Bend your elbows to lower your upper chest close to the ground while still keeping the butt up. While your chest closes towards the floor, scoop your head upwards, while arching the upper and lower back. Straighten your arms and push your chest in the upward direction, forming an Upward-Facing Dog Position in yoga. Make sure to keep your chest forward and shoulders blades pulled together, with legs staying tight and active. Return to the starting position, and repeat the desired number of reps.

Stance will vary slightly from person to person, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs—you don’t want your hips to pull too far back.

Using a pronated grip, grasp the pull bar with a wider than shoulder width grip. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.
To decrease bicep involvement, use a false (thumbless grip). Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine. If the bar is high enough, keep the legs straight and in front of the body in a hollow body position. Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs. The pullup is completed when the lats are fully flexed, don’t continue pulling and compensate with the pecs. When this occurs, the elbows will flare up behind the body, the shoulder will round forward, and you’ll begin to feel pressure in the front of your shoulders. A lifter’s segment length will determine whether or not they can actually get their chin over the bar, it’s not an absolute for everyone. Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder. If you can’t complete a single bodyweight pullup, start with slow negatives (add weight when these can be accomplished under control) or flexed arm hangs in the top position. Ditch the straps and kips, neither one is necessary or recommended.

Position a cable at the lowest position possible and attach a single handle. Reach across your body and grab the handle with a neutral grip. Keep the elbow slightly bent and pull the handle across your body and raise laterally. Slowly lower the handle back to the starting position under control. TIPS: If you want to keep more tension through the side delts, use a slightly slower eccentric than normal and keep some slack in the cable instead of allowing the weight stack to touch. Allow the arms to move freely but don’t lock out the elbows. If you encounter pain within the shoulder while performing the movement, consider implement one of the following tweaks: Tilt your pinkies slightly higher than your thumbs. Imagine you’re pouring out a cup of water. Allow the arm to rotate during the movement so that the thumb is pointing up a peak contraction. This will put the shoulder in a more externally rotated position and potentially open up the shoulder joint to allow for a bit more movement. Keep the abs braced and don’t arch the back at the top of the movement. Don’t jut your head forward during the movement - this is about stimulation for a small muscle group. Focus during the movement and don’t rely on momentum. Allow the arm to move freely but don’t lock out the elbows.

This move hits the middle delt, and simulates the action of a side lateral raise. This is relative abduction at the shoulder.

Walk the feet towards the hands. Keep all the weight on your toes while doing these. At the top position when you've pushed overhead, shrug the shoulders up to complete each rep. This will ensure you are doing a full range of motion, so you will build strength, flexibility and size. Get the head in front of the hands. The further you lean forward during dynamic pressing exercises, the more the shoulders are going to work.

Attach the handle to a low pulley. Stand sideways next to the machine, reach across your body and grab the cable handle. The side you are going to work should be facing away from the pulley. You can hold on to the upright (supported) or simply stand away from the upright and place your non working hand on your hip or let it hang by your side. Using only the strength of your deltoid (no swinging or heaving the weight up), raise your arm out to the side until it is parallel to the ground. Keep a slight bend in your elbow and keep your palm facing down. Hold for a split second at the top of the movement to get a peak contraction. Lower the weight under control so your deltoids are still resisting the load through the eccentric part of the movement. You can adjust your body position and how close you stand to the cable machine so you feel the most tension on the deltoid through the entire range of motion.

Instead of pushing straight up and down with our chest doing most of the work, we can make our shoulders do more of the work by pushing away.

The High Pull – do not be confused – is not a dumbbell upright row. The positioning of my hands in relation to my elbows is opposite of what it would be in an upright row. I’m letting my hands lead the way with my elbows trailing, which creates the external rotation in the shoulder. You’re going to do that until you’ve reached failure once again.

We call these plate 8’s when I’m doing it with a plate, but there’s no reason why you can’t do this movement with a single dumbbell. Facing forward, hold the dumbbell straight out in front of you with both hands and move the dumbbell in a figure 8 motion. You take it, once again, to failure. By now your upper arm and shoulders should feel like they’re a raging inferno, but you don’t want to quit!

Anchor: Secure the band(s) to the door with the door anchor at chest height. Attach each end of the band(s) to a closed ankle strap and place your hands through the straps (so that they are resting on the top of your wrists.) Stand 3 to 4 feet away from the door while facing the door. Keep your feet hips width apart, chest up and head straight. Position your arms straight out in front of you (parallel with the floor), and your palms down. Pull your elbows back until your they are even with your shoulders. Return to the starting position (controlling the resistance). Repeat. As you pull your elbows back, keep your hands relaxed. At the end of the movement, your upper and lower arm should be at a 90 degree angle.

Stand on a resistance band with one foot and hold the handle with the same-side hand, which should be in line with your shoulder. Lift the handle up until your arm is fully extended overhead, then bring it back to starting position and repeat on the other side.

Start position is with a dumbbell in one hand, bending slightly forward at the hips. Explosively raise the dumbbell out to the side laterally, swinging it up but controlling the weight on the way down. Maintain a bend in the elbow throughout the movement.

Stand with your feet shoulder-width apart, the bar in front of the shoulders, and hands slightly wider than your shoulders. Bend the knees slightly to lower into the dip, then quickly extend the knees and elbows while pressing the bar overhead, bending the knees again while "catching" the bar at its top position. Next, straighten the legs so you are standing fully erect with the bar overhead and elbows locked. Lower the bar back to the front of the shoulders to continue with more repetitions or end the exercise by placing the bar on a rack or lowering it to the floor.