p/rr/s related question help

[peaches]

hi again can anyone help me decide on whats a good supstitute for a smith press in gopros p/rr/s program?(hi gopro!)
my gym dont have equipment for it.

BTW what are bent laterals(I thought they were side raises!! silly me! )

THANKS!!

 

[Larva]

bent lateral slightly bent over for focus on medial
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

can't help ya on the smith machine question

 

[Randy]

Ok everyone, have no fear...The Gopro link man is here
Just click my link and see all gopros stuff.

 

[gopro]

hi again can anyone help me decide on whats a good supstitute for a smith press in gopros p/rr/s program?(hi gopro!)
my gym dont have equipment for it.

BTW what are bent laterals(I thought they were side raises!! silly me! )

THANKS!!

Bent laterals work the rear or posterior portion of the deltoid. Regular side laterals work the middle or medial delt head. Bent laterals can be performed seated and bent over or standing and bent over. They can be done with dumbells or one arm at a time with a cable. Additionally, they can be done lying face down on an incline bench set at a very low angle.

To sub for smith presses of any kind simply use the free weight version.

 

[firestorm]

Peaches the answer regarding bentover laterals was answered quiet nicely above.
As for Smith machine presses you have several options. Seated or standing FRONT overhead barbell press(in front of you not rear presses, they are not good for the rotator cuff).
Dumbell overhead presses.

Arnold d/b presses:
1.Seated,
2.Dumbells held in front of your shoulders palms facing you.
3. Pressing the dumbells upwards twisting them as you bring them together at the top. At the top you hands should be just the opposite as when you started, palms away from you.
4. repeat the motion in reverse back to starting postion.

just got this link for you. It is a video of how to perform the Arnold Press:
http://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

 

[Randy]

Peaches the answer regarding bentover laterals was answered quiet nicely above.
As for Smith machine presses you have several options. Seated or standing FRONT overhead barbell press(in front of you not rear presses, they are not good for the rotator cuff).
Dumbell overhead presses.

Arnold d/b presses:
1.Seated,
2.Dumbells held in front of your shoulders palms facing you.
3. Pressing the dumbells upwards twisting them as you bring them together at the top. At the top you hands should be just the opposite as when you started, palms away from you.
4. repeat the motion in reverse back to starting postion.

just got this link for you. It is a video of how to perform the Arnold Press:
http://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

Nice one for delts FS...

 

[firestorm]

My all time favorite overhead press Randy. I never walk away from them feeling like I have anything left whereas with overhead d/bs or straight bar I still feel like I can do one or two more no matter how heavy I go or how many reps I do. Arnolds nail the heck out of the entire shoulder and kick serious delt.

 

[Randy]

I am continually rotating all my exercises, but don't believe I did that one. I will definately add it in.

My last routine consisted of:
warmup : crunches and sidebends

Delts
1. Bent overhead supported dumbell raise
2. Barbell upright row
3. Seated face out Press using my Hoist (love that one)
4. Shrugs


Lats
1. Seated two arm high lat pull-in (upper pulley)
2. One arm dumbell row
3. lying high bench barbell lat pull up. (24 inch reverse grip).