Shoulder Exercises

The clean & press is an excellent compound exercise for the shoulders with a focus on the rotators as well as the front, middle and rear heads of the deltoids. If you have any problems with your rotators, you might want to skip this exercise to avoid pain or injury. The key to keeping this move safe is to keep the move slow and controlled and work within your strength and flexibility.

1. Begin with light-medium weights in front of thighs, palms in.
2. Bend elbows and raise weights to chest in an upright row.
3. In a smooth movement, flip the weights up and rotate the elbows down so that they point towards the floor.
4. Press the weights overhead without locking the elbow joints.
5. Lower the weights, rotate the hands back down to an upright row and return to starting position.
6. Repeat for 1-3 sets of 8-16 reps.