“Monday: Shoulders, Traps, Abs”

Seated Shoulder Press Front and Back

Six Day Per Week Training Regimen Day One (Monday) Shoulders, Traps, Abs.  Today the focus will be on a short instruction on the first exercise, Seated Shoulder Press.  This exercise is dynamite to build the size of the shoulder as we do this with two variations on the basic movement.  1.) Seated shoulder press to rear or otherwise known as the military press.  2.) Seated shoulder press to the front or otherwise referred to as the olympic press.

Military Press (to back)

 

The Military Press above is great for hitting the posterior delts, the lateral delts and of course the triceps.  I usually do 7 sets of 12 reps and then change to doing the seated olympic press to the front noted below.

Olympic Press (to front)

 

The seated shoulder press to the front or Olympic Press is done right after the Military Press to the back above.  This exercise hits the lateral delts, anterior delts, triceps and upper chest.  Again, I do 7 sets of 12 Reps.

These two exercises are the real muscle builders of the muscles.  The weight is adjusted so that you can get 12 reps each set for 7 sets.  You’re going to have to experiment with amount of weight you are able to use.

 

When I first started doing these two exercises I experienced very severe pain in the front of my shoulders.  It really caused me to reduce the amount of weight I was using.  I was constantly looking for the right glide path so as to avoid the pain that was generated in my shoulders.  Eventually, I was able to return to full effort by listening to my coach, Justin Dees, and my body.  I changed my glide path, the number of sets was reduced, and the number of sets was reduced a bit.

I still trained hard but I was more aware of the little things I was doing wrong.  I made the correct adjustments and I have not had a significant injury in the last 5 years.  Pain is part of the journey but pain should not cause us to train less or to stop doing something altogether.  If pain does cause us to stop then we need some other coaching to help us get around the small injury that we have sustained.

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Shoulders need to be trained hard at least once per week on Monday.  There are other exercises related to Monday’s shoulder training.  I will introduce each of these over the few days.  I will then then summarize and sequence Monday’s Shoulder training.

In closing, we need to do our training smartly rather than pushing ahead with hard training done wrong.  Be patient and learn what you can as you read these articles.

Until next time, I remain Douglas E. Graham, Lt Col, USAF, (ret), MHSM