Pole Shoulder Press

I’ll teach you how to utilize your pole, a chair, or any other sturdy knee-height object to strengthen your shoulders. Working on these will prepare you for moves like Caterpillar and Ayesha!

Suggested sets and reps: 6-10 reps, 1-4 sets, 3 times per week.

T.M.G. TRAPEZIUS / DELTOIDS / TRICEPS

ADDITIONAL EXERCISES:

• Dumbbells: Stand or sit and, with palms facing each other, raise and lower the weights.

• Overhead press machine – One thought: because of its fixed levers, this machine may not provide a comfortable ROM for you. Choose a different option if it causes pinching, tingling, or pain.

• Military press with weighted plates – Using this machine is amazing if you have one side that is stronger than the other. Each side moves independently!