Silas Mbiydzenge’s Post

The horizontal chest press is a compound exercise primarily targeting the chest, shoulders, and triceps. - It involves a pressing motion in the horizontal direction away from the torso, best performed lying on the back, seated, or in the push-up position. - In seated or push-up positions, it also engages the core muscles and shoulder stabilizers. - Perform this exercise with a barbell, dumbbell, bands, body weight, or using a towel with static contraction protocol. - When performing, ensure shoulder blades are pulled down and back, with hands slightly wider than shoulder-width apart. - Keep elbows at a 45-degree angle and avoid overstretching at the bottom or locking out elbows at the top for dynamic movements. Read more insights in our latest blog post: https://buff.ly/4bYd3KG #ChestPress #CompoundExercises #StrengthTraining #FitnessTips #GymSafety

🚨 3 Shoulder Day Mistakes Holding You Back from Toned, Sculpted Shoulders! 🚨 Toning up your shoulders requires more than just throwing heavy weights around. Avoid these common mistakes to really target those delts and make every rep count: 1️⃣ Going Too Heavy on Lateral Raises When you go too heavy, your traps take over, leaving your side delts underworked. Focus on lighter weights and controlled movements to isolate the right muscle. 2️⃣ Locking Out Your Elbows in Shoulder Presses Fully extending your arms places unnecessary strain on your joints. Instead, stop just shy of lockout to keep the tension on your shoulders. 3️⃣ Neglecting Rear Delts Don’t just focus on the front and side! Balance your shoulder workouts by hitting those rear delts to avoid rounded shoulders and poor posture. 🔑 Correcting these will take your shoulder workout to the next level. Who’s ready for stronger, more defined shoulders? 💪 Follow for more tips to perfect your form and build muscle the right way! #ShoulderDay #StrongShoulders #ShoulderWorkout #FitnessMistakes #FitMoms #NeverSettleFitness #WomensFitness #MuscleTone #FormFixes #ShoulderGainz #WeightTrainingTips #deltsday

Smooth Shoulder Solutions 🏋️♂️✨ If your shoulder moves like the door on a rusted-out car, it might be time to change up your exercises. For healthy shoulders, it's essential to train the serratus anterior, which plays a critical role in maintaining shoulder alignment. 💪🌟 The serratus anterior muscle helps ensure smooth and stable shoulder movement, preventing issues like impingement and pain. By focusing on this muscle, you can improve your shoulder function and overall upper body strength. 🏆🦾 To train the serratus anterior, add load to the movement of protraction. Start with your shoulder blades squeezed together, then move them as far apart as possible, lifting the weight up as high off the floor as you can using only your shoulder blade. Incorporate a few sets of these a couple of times a week, and your shoulders will feel buttery smooth. Remember, there's nothing wrong with this exercise; it's just one of your options. #ShoulderHealth #SerratusAnterior #FitnessTips #ShoulderStability #WorkoutRoutine #HealthyLiving

Maximize Your Incline Bench Lateral Raise** ✅ Proper Form: Ensure your incline bench is set at a comfortable angle, and keep your back firmly pressed against it throughout the exercise to maintain stability and prevent injury. ✅ Shoulder Engagement: Focus on engaging your shoulder muscles as you lift the dumbbells out to the sides. Keep your elbows slightly bent and maintain a controlled movement. ✅ Range of Motion: Aim to lift the dumbbells until your arms are at shoulder height, avoiding swinging to maintain control and maximize muscle engagement. ✅ Mind-Muscle Connection: Concentrate on feeling the tension in your shoulder muscles throughout the movement. This will help you maximize the effectiveness of the exercise and avoid using other muscle groups to compensate. ✅ Gradual Progression: Start with lighter weights to perfect your form, then gradually increase the weight as you become more comfortable with the exercise. This will help you avoid injury and ensure continuous progress. #rbfwg #rishibhel #lateralraise #shoulders #aesthetics #shoulderworkout #eatclean #explorepage #strongman #sportsnutritionist #wellnesscoach #personaltrainer

Prep Your Body for Workout🏋️♀️ Warm up with these essential stretches and dynamic movements to get your body ready for an effective and safe workout. Incorporate these routines to prevent injuries and enhance your performance: Stretches: 1️⃣ Leg Stretches 🦵 2️⃣ Arm Stretches 💪 3️⃣ Shoulder Stretches 🧍♀️ 4️⃣ Neck Stretches 🧠 5️⃣ Lunge Stretches 🏃♂️ Dynamic Movements: 1️⃣ Leg Swings 🦵 2️⃣ Arm Swings 💪 3️⃣ Shoulder Circles 🔄 4️⃣ Hip Circles 🟠 5️⃣ Elbow Circles 🔄 Remember, a good warm-up is the key to a great workout! Let's get moving and stay injury-free. 💪✨ #stretches #dynamicstretching #stretching #injury #shoulderinjury #legsinjury #neckinjury #legstretching #neckstretching #shoulderstretching

POV: When I finally find an exercise that helps my shoulder! 🙌💪 After trying everything, I found this game-changing move that does wonders for my shoulder: 1️⃣ Better shoulder movement: Keeps your shoulders flexible and prevents stiffness. 2️⃣ Strengthens shoulder muscles: Builds up the muscles around your shoulders, making them stronger and more stable. 3️⃣ Improves posture: Helps you stand straighter by pulling your shoulders back and reducing slouching. 4️⃣ Activates upper back muscles: Works the muscles in your upper back, helping to balance your shoulder movement and strength. 5️⃣ Makes reaching easier: Improves your ability to lift things overhead or reach for objects on higher shelves. Curious about the exercise? Drop a "🙋♂️" in the comments to learn more! #bestexercise #newbrightonpa #albanesephysicaltherapy

How to AVOID INJURY on the incline dumbbell bench press❕ Scientifically speaking you’ll get more growth out of dumbbell and barbell exercises, so it’s a good idea to do them well. So what the most common risk with incline dumbbell bench press❔ It’s messing your shoulder up when getting the dumbbells into position… or using so much energy it takes away from your set! So the key is to place the dumbbells at the END of your leg, this was you’ll have the most leverage to actually get the dumbbells up❗️ Otherwise, if the dumbbells are too close it’ll be WAY harder than it has to be. Then, another mistake people make is keeping the dumbbells far out… this isn’t that bad at lower weights… but if you have heavy weight and they externally rotate your shoulder you’ll get BADLY injured‼️ So keeping them closer means you’ll have a better chance at getting them up safely, with less room for error. Again, this is at heavier weights. You won’t hurt yourself with light weights. However, if you have bad form at light weight… you’ll have even worse form at heavier weights‼️ The reason I like to use very big leg drive on that initial press it to quickly and efficiently get into the top position. Then I can safely set myself up. The reason why I recommend tucking the shoulder blades backwards is for shoulder safety & better stretch on the muscle. Yes, you can go deeper with the exercise, but only do so if you can comfortably move through that range of motion. Do not go deeper than feels natural for YOUR body‼️ If you’ve got questions feel free to leave them in the comments if you send me a clip of you doing the exercise by 6pm EST on Sunday I’ll review the form for you🤝 #BenchPressTips #DumbbellBenchPress #UpperChest #TrainSmarter #ScienceBased

Good morning! Let’s start the day with an intense shoulder workout to boost your strength and endurance. Here’s today’s shoulder routine to get you pumped: Warm-Up (5 mins) • Arm Circles • Shoulder Shrugs • Light Dumbbell Press Workout Plan 1. Dumbbell Shoulder Press (3 sets of 12 reps) • Ensure proper form and control. • Focus on feeling the muscle engagement. 2. Lateral Raises (3 sets of 15 reps) • Maintain a slight bend in your arms. • Lift to shoulder level and lower slowly. 3. Front Raises (3 sets of 15 reps) • Alternate arms or lift both simultaneously. • Keep the movements smooth and controlled. 4. Reverse Flyes (3 sets of 12 reps) • Lean slightly forward from the waist. • Pinch your shoulder blades together on each rep. Cool Down and Stretch (5 mins) • Cross-arm stretch • Overhead shoulder stretch Consistency is the secret to progress. Push yourself, stay focused, and enjoy the process. Every workout takes you a step closer to your goals. Keep going strong! #FitnessGoals #ShoulderStrength #WorkoutRoutine #HealthyHabits #StayFit #DailyWorkout #StrengthBuilding Have a fantastic workout! 🏋️♀️💪

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Unlock Your Balance and Build Muscle with This Killer Combo! Looking to enhance your strength and stability at the same time? Try elevated calf raises paired with shoulder raises! This dynamic move does wonders for: 💪 Muscle Building: Engages your calves, shoulders, and core for a full-body challenge. 🧘♂️ Improved Balance: Elevating your heels while focusing on shoulder control boosts coordination and stability. 🔥 Functional Strength: Strengthens muscles you use every day—whether walking, lifting, or carrying. How to Do It: 1️⃣ Stand on an elevated surface (like a step or AGT angled box) with your heels hanging off. 2️⃣ Hold light dumbbells at head level. 3️⃣ Raise onto your toes as you simultaneously lift the dumbbells to shoulder height. 4️⃣ Lower slowly for controlled movement. Start with 2–3 sets of 12–15 reps and watch your strength and balance soar! #FitnessTips #BalanceTraining #MuscleBuilding #ThetaGoldFitness #buildmuscle #dctrainer #legs