you've ever had a hard time developing your shoulders,
this exercise is going to be a lifesaver for you!
Personally, shoulders are one of my WORST bodyparts.
It's tough to keep them strong...tough to get
them bigger...and tough to really feel them working
when I'm actually doing shoulder exercises!
the first time I used this technique, it absolutely
blew my mind. As soon as I finished the set, my
shoulders felt like they were inflating! The blood
was came rushing in and I knew I was on to something
special...that RARELY happens to me with ANY shoulder
what makes THIS exercise so special? You're going
to reach muscular failure TWICE within the same
set. AND you're going to do it with NO REST in
between the two phases of the exercise. BAM BAM...one
part right into the next.
here's the twist...it's not a typical drop set
in which you reduce the weight to achieve this!
You're going to use the SAME weight for both phases
of the exercise.
REAL key lies in the range of motion of each part
of the exercise...
see, when you do a normal barbell shoulder press,
as you push the barbell up, you go through what
is called a strength curve. In basic terms, it
means at the bottom of the movement you are fairly
strong. But as you press further (normally about
3 to 5 inches up in the movement) you hit a point
where the leverage in your shoulders changes.
The exercise gets a lot tougher.
is called a sticking point - it's basically the
weakest point in the exercise. Another example
of a sticking point is commonly seen in the bench
press. If you were doing a bench press using a
heavy weight, lowered the weight to your chest
then started to press but couldn't get past a
certain point (a few inches above your chest),
THAT is also a sticking point.
line, you can only lift as much weight as you
can move through that WEAKEST point in the range
of motion of an exercise. But OUTSIDE that sticking
point, your muscles are stronger and can lift
question becomes, how do we still do full range-of-motion
lifting while putting greater tension on the muscles
to maximize their strength in OTHER phases of
going to break the movement into two distinct
phases. On the first phase, you're going to do
FULL reps of the shoulder press. When you can't
do any more full reps, you're going to do partial
reps in ONLY the top, stronger half of the range
a powerful technique and it'll get your shoulders
burning like crazy!
key to geting the most out of this exercise is
How to Do the Two Phase Shoulder
you'll be doing this exercise in the power rack.
While there IS a way to do it without being the
rack (and it is still effective that way), the
rack is going to allow you to really push your
shoulders to the maximum.
the safety rails in the rack to just below shoulder
height. You're going to be doing a standing military
barbell press for your shoulders, bringing to
the front, of course! I NEVER recommend doing
any behind-the-head shoulder pressing - it can
cause shoulder damage.
this exercise, start with a weight you can get
at least 8 to 10 reps for. I would suggest doing
3 or 4 sets of this exercise in total for your
the bar with your pinkies or fourth fingers on
the smooth rings of the Olympic bar. You need
to take a narrower grip on the bar than with the
bench press. The rails should be set so you have
to bend your knees a bit to get under the bar.
The bar should be held across your extreme upper
begin the pressing movement. Press the barbell
up in front of your face then lockout at the top.
When you do a military press, your knees should
be slightly bent and abs tight to keep stress
off the lower back.
of the path of the bar, you will be leaning back
a little bit - it has to go in front of your face.
But as soon as the bar clears your head, shift
your torso forward so that the bar is DIRECTLY
over your head. It almost resembles a bobbing-forward
motion. This is a key point that a lot of people
miss with the shoulder press. If you keep leaning
back, it keep tension on the front delts and takes
it off the rear delts.
the weight slowly back to your chest then press
again. Keep going until you can't get the weight
past the sticking point. Try and get it past the
sticking point, though! We want to be sure you're
right at the limit.
you're done, set the bar back on the safety rails.
And here's the trick that's going to set your
shoulders on fire...keeping your hands locked
onto the bar, drop down onto your knees under
the bar. Now keep pressing in the partial top
range of motion of the press!
the bar is now ABOVE the sticking point, your
shoulders have better leverage and can continue
with the exercise! Do as many reps as you can
until you can't even budge the bar. I prefer to
set the weight down on the rails in between reps
here but you can keep a continuous movement, if
you want. Do it whichever way feels best to you.
exploiting the top range of motion after fatiguing
the muscles in the full range of motion, you're
going to finally be working the shoulders with
FULL resistance in the whole range of motion.
you're done, stand up. Your shoulders will be
swelling up any second now!
I mentioned previously, there IS a way to perform
this technique without a power rack.
perform the barbell shoulder press, just like
above. Now, instead of doing reps until you can't
get past the sticking point, you're going to have
to stop a rep or two SHORT of that point of failure.
you're going to have to complete that last rep
to the TOP. When you're at the top, now lower
the bar only halfway down (just above where your
sticking point normally is) then press it back
up to the top.
doing reps in this shortened range of motion until
you can't hold the bar up anymore!
this exercise a try in your next shoulder workout.
If you've got good shoulders, this will blow them
up even more. If you've got poor shoulders, you're
going to be in for a treat!
Want more unique
and innovative training
information just like this?
you need "Powerful Training
Training Secrets" is our
extraordinary new membership
site that is PACKED with new
and effective information information,
just like this. If you want
to maximize your muscle, build
strength and drop fat and the
just isn't doing the job, you
NEED the cutting-edge techniques
and exercises you'll find in
"Powerful Training Secrets."
best part? Almost EVERY SINGLE
TECHNIQUE AND EXERCISE has video
demonstrations just like
this so you know EXACTLY what
you're doing every step of the
here for more information
and to sign up now!