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November 18, 2021

Full Shoulder Press Day + The Logic [with videos]

Full shoulder press workout and logic with Annie Miller

SAVE IT & DO IT – Shoulder press day + the logic

12 min High Intensity Continuous Training pre-lift – I do this pre lift in order to use the accumulation effect (keeping over all intensity of lift higher).

Movement prep for shoulder press day:

▪️T spine rotations (warm up and mobilize T spine) 8-12ea

▪️DB pull overs – 8-12

▪️Scap pull ups (both to work mobility of the lats) – 8-12 tempo 1.2.1.1

Main lift:

🔸OH Shoulder press (vertical pressing day, as opposed to horizontal pressing day [bench])

Accessory:

🔹1/2 kneeling press

🔹Pull up(Still compound movements, but with a unilateral piece + pull ups for vertical pulling to complement the pressing. Pull ups because I do chin ups on bench day).

🔻OH DB tricep extension

🔻BB bicep curls(ending with single joint, smaller muscle group work to burn out triceps and biceps).

Most sets were 3-4 x 6-8 reps at slower down than up tempos and 30-90 seconds of rest between sets.

This is more often than not my preferred rep range. I’ll go up to 12 depending on the exercise. But I find I gain strength + hypertrophy within this total volume + combo of sets and reps.

If you’re in Built By Annie or a 1:1 client, this style of training looks like your everyday. It’s not sexy. It’s the basics done well, with intention, forever and ever amen.

Rate how you feel about overhead pressing 1-10. She’s a 7 for me.

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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