🗒️ Intermediate’s Machine Shoulder Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Machine Shoulder Intermediate Routine
✋ Tips for Effective Preparation!!
- When exercising with machines, the fixed position can put strain on your joints, so it’s important to be mindful of your form and listen to your body.
- Continuously using the same exercises and machines can decrease effectiveness, so maintain overall muscle balance by using a variety of machines!
- Machines usually have exercise instructions displayed with pictures. Refer to them and perform the exercises with proper form.
📝 Exercise list
Click on the exercise for detailed instructions.
Smith Machine Overhead Press
How To
- Grab the barbell from the machine shoulder-width apart and place it on your collarbone.
- Tighten your back and push the barbell upward while opening your chest.
- Slowly lower the barbell back to the starting position.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Position your feet shoulder-width apart and maintain a slight bend in your knees.
Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.
Engage your core and press the bar overhead, fully extending your arms without locking your elbows.
Lower the bar back down to shoulder level with control, keeping your elbows slightly in front of your body.
Keep your head and neck in a neutral position throughout the exercise.
Face Pull
How To
- Stand facing the cable with the rope attached and hold the rope at a chest level.
- Hold the rope with your palms facing each other and pull the rope toward your face while the chest is open.
- Slowly return to the starting position.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and focus on proper form and technique.
Keep your elbows high and in line with your shoulders throughout the movement.
Engage your upper back muscles by squeezing your shoulder blades together at the end of each rep.
Control the movement and avoid using momentum to pull the weight.
Breathe out as you pull the weight towards your face and breathe in as you return to the starting position.
Gradually increase the weight as you become more comfortable and confident with the exercise.
Cable Lateral Raise
How To
- With the cable fixed at the bottom of the machine, stand in the middle of the machine.
- Hold the handle of cables and make an X shape with both your arm.
- With your chest open and fix the upper body straight, pull the cable to raise your elbows up to shoulder level.
- At this time, fix your shoulder to minimize the effects on the trapezius muscle.
- Slowly lower the cable to the level of your pelvis.
sets: 4 sets
reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with light weights and gradually increase the resistance as you get stronger.
Keep your core engaged and maintain a slight bend in your elbows throughout the exercise.
Focus on squeezing your shoulder blades together as you lift the weights out to the sides.
Avoid using momentum to lift the weights – control the movement and keep it slow and controlled.
Don’t lift the weights higher than shoulder level to avoid straining your neck and shoulders.
Remember to breathe throughout the exercise – exhale as you lift the weights and inhale as you lower them.
Cable Front Raise
How To
- Stand with your back against the cable machine, pulling the cable between your legs, and hold it with your hand.
- While your upper body is bent forward, raise your hands to feel the stimulation of the front of your shoulder muscles. At this time, raise your hands up to shoulder level without bending your elbows.
- Slowly lower the arms to feel the stimulation of the shoulder muscle.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a light weight and gradually increase as you get stronger.
Keep your core engaged and maintain good posture throughout the exercise.
Focus on using your shoulder muscles to lift the weight, rather than relying on momentum.
Control the movement and avoid swinging or jerking the weight.
Exhale as you lift the weight and inhale as you lower it back down.
Perform the exercise in a slow and controlled manner to maximize muscle engagement.
Smith Machine Shrug
How To
- With your feet shoulder-width apart, hold the barbell shoulder-width apart and place it in front of your thighs.
- Raise your shoulders as much as possible as if trying to touch your ears with your shoulders.
- Slowly lower your shoulders and return to the starting position while feeling resistance in your trapezius muscles.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your shoulders relaxed and your core engaged throughout the exercise.
Slowly lift your shoulders up towards your ears, squeezing your shoulder blades together at the top of the movement.
Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
Repeat for the desired number of repetitions, focusing on maintaining control and avoiding any jerking or swinging motions.
Reverse Pec Deck Fly Machine
How To
- Sit face to face with the machine, and lean your chest against the pad.
- With your elbows bent naturally, hold the handles with both hands. Make sure that your shoulders, elbows, and hands are level.
- Push your elbow back as much as possible feeling the stimulation of the rear triangular muscle.
- Return to the starting position, restraining the elbow from moving.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get comfortable with the exercise.
Keep your back straight and core engaged throughout the movement.
Focus on squeezing your shoulder blades together as you bring your arms back.
Control the movement and avoid using momentum to swing the weights.
Breathe out as you bring your arms back and breathe in as you return to the starting position.
Perform the exercise in a slow and controlled manner to maximize muscle engagement.
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