AUTOPLAY
Pump Up The Delts Shoulder Pump
7 steps
Engage core & focus on pulling from elbows not wrists, weight should come to shoulder height (4x25)
1. Engage core & focus on pulling from elbows not wrists, weight should come to shoulder height (4x25)
1
Slow & controlled is key. Engage the core & focus on keeping knuckles pressed to ceiling (4x12)
2. Slow & controlled is key. Engage the core & focus on keeping knuckles pressed to ceiling (4x12)
2
Keep wrists level with shoulders, lift either directly out towards sides or slightly in front (4x12)
3. Keep wrists level with shoulders, lift either directly out towards sides or slightly in front (4x12)
3
Focus on control not momentum; raise weights to eye height (4x10)
4. Focus on control not momentum; raise weights to eye height (4x10)
4
Squeeze shoulder blades together & keep a flat back. Weights should be lifted parallel to shoulders
5. Squeeze shoulder blades together & keep a flat back. Weights should be lifted parallel to shoulders
5
Kipping uses momentum to help on the way up. Bend knees down & push up in 1 movement. I tried 🤣
6. Kipping uses momentum to help on the way up. Bend knees down & push up in 1 movement. I tried 🤣
6
When all else fails, adapt. My wrist is injured so I switched to handstand holds instead
7. When all else fails, adapt. My wrist is injured so I switched to handstand holds instead
7