So get to the gym and start trying these moves now.
Why: It works your shoulders through their full range of motion, as well as giving you a full body workout. There is a big endurance element to this exercise, so prepare to sweat.
How: Stand with feet shoulder-width apart and hold a barbell with a shoulder-width grip in front of your thighs. Keep your hips straight and use momentum to lift the bar up, raising your upper arms until they’re parallel with the ground. Continue using the momentum to quickly flip your forearms and push the bar overhead. Aim for 2 sets of 6–8 reps.
Why: You train your muscles through a slightly greater range of motion, but this time include dumbbells to add instability, giving your shoulders more challenge.
How: Stand with feet shoulder-width apart holding a dumbbell in each hand. Bend knees and allow the weights to hang just below your knees. Explosively stand back up and ‘shrug’ your shoulders up, using this momentum to press the dumbbells up to shoulder height. Slightly squat down and as you come up use the momentum to press the dumbbells overhead. Bring the dumbbells back to shoulders, then the floor. Repeat 2 sets of 5–8 reps.
Why: This move strengthens your shoulder muscles one at a time and also blasts your core.
How: Move the barbell into a stable position in the corner of the room and load a weight plate onto the other end. Hold the bar end with your right hand and left leg forward. Press straight up, rotating your torso to the left. Keep going for 2–3 sets of 8 on each arm.
Why: These will build strength in your upper body and get you used to being upside down, (just in case you ever fancy tackling full handstand push ups!) This move needs skill and control, so stop when your form breaks down.
How: Get into a standard push up position but rest your feet on a bench. Walk your hands back so you’re bent over in a 90 degree position. Keep the angle and lower yourself until your head almost reaches the floor. Push back up and repeat, aiming for rep quality over quantity.
I have never heard of the lever press before but have seen people doing it in our gym. Now I know.
This is serious stuff. I like the idea of the handstand pushup, perhaps I can get to the full works from there.