February 08, 2016

So first of all congrats on making it through week 1!!!  We got 3 more awesome weeks to go.  So today we are back at it with some delts and chest!  Last week we started with the quad set, but we are going to change things up and go a little heavier on the standing shoulder press with our 5x5 sets.  We love standing instead of a seated shoulder press because it requires more stability therefore engaging and activating more muscles, not just of your upper body, but your core and lower body. The weight is driven from the floor instead of a bench, which means everything in between is being used to stabilize. If this is a new exercise for you, start out light!  You will not be able to do as much weight as you do when in a seated position.  Do several warm-up sets till you get to an appropriate weight for 5 reps.  

Key pointers for standing shoulder press:

  • Feet flat, shoulder width, and parallel under your hips
  • Grip just outside your shoulder and keep elbows tucked (not flared)
  • Elbows vertical with the floor
  • Keep lower back in neutral position. Do not over arch!
  • Press in a vertical line staying close to face
  • Keep head looking forward in neutral position in line with rest of spine
  • Lockout with bar about head
  • If your heels come off the ground when you press, your stance is probably to narrow
  • If your toes come up, that is a good sign that your torso is leaning too far back...



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