Test Your Limits: The One-Move Shoulder-Building Challenge You Can’t Skip
We’re no strangers to a complicated workout protocol. We don’t necessarily think that ‘simple is better’, a good workout is a good workout, regardless of its complexity. But this particular workout – designed to add size, strength, and endurance to your shoulders —is the definition of simplicity: one movement, performed at the beginning of each minute, adding an additional rep each round until you quit.
The movement you’re going to be focusing on is an overhead push press at around 50-70% of your bodyweight. You can use a barbell, dumbbells or kettlebells. Whatever you choose, each minute you’re going to blast your weight overhead before slowly lowering it back to your shoulders under control.
Form check
After a thorough warm-up, start a running clock and perform one rep. Rest for the remainder of the minute. At the beginning of the next minute, perform 2 reps before resting. Continue in this fashion — adding a rep each minute — until you can no longer perform the prescribed number of reps in the minute, or you quit.
You can break up your sets as the reps begin creeping up – for example, on your set of 11 you might perform 7 reps, drop your weights, take a breath and then go again for another 4. Keep in mind all reps must be performed within 60 seconds, and your next round starts again at the end of the minute.
Make a note of which round you make it to. Your goal is to beat this ‘score’ each time you tackle the shoulder-burning challenge.
1.Overhead push press x 1,2,3,4,5 etc…
Clean your dumbbells or barbell onto your shoulders. Take a breath, expanding and bracing your core. Dip at the knees and use your legs to help explosively press the weight overhead. Lower slowly under control to your shoulders and repeat.
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