Shoulder Press

Steps on How to Execute the Shoulder Press Lockouts

One of the often noticed parts of your body is the shoulders and in fact, persons with wider shoulders looks perfectly v-shaped when they stand and make their waist measurement look smaller. 

Likewise, your shoulders house those muscles that provide the upper body greater range of movement and flexibility.  One of the best routines to workout the shoulder is the shoulder press lockouts which can be done either seated or ordinary.  Here are the steps on how to execute the shoulder press lockouts.

1.  The Seated Shoulder Press Lockout - This routine is done with the use of a power rack which you find in most of the fitness centers.  It is recommended that you ask the assistance of a weight trainer to determine how much load can your shoulder carry but on the average, one can carry at least 50 percent weight on their shoulders.  Position the shoulder press bench in the power rack and set the pins couple of inches over your head.  After which, rest a barbell on the safety pins and then press the bar juts right off the pins from the bottom upward.  Then make sure that you do not rack or un-rack the weight.

2.  The regular Shoulder Press Lockouts – In this routine, it is recommended that you use a weight lifting belt in order to stabilize and support your mid section.  The routine requires you to lift at least five pounds more than that which you lifted the previous set.  Thus it is important to test the heaviest weight that you can carry for a number of sets and repetitions.

To complete your shoulder workout, try to do a simple dumbbell side lateral raise in three sets of at least twelve repetitions per set. You can also do three sets of the face pulls in twelve repetitions for every set since these are basic weight training routines but give focus on achieving perfect form and feeling the contraction of the muscles. Then perform the routine at least once a week for consecutive eight weeks and see the improvement in your shoulders.  You would notice then that your shoulder girdle has thickened and strengthened.

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