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ULTIMATE JOINT-FRIENDLY SHOULDERS WORKOUT from BJ Gaddour, former Men’s Health fitness director!
Music drives movement! And when I use training protocols that require a smooth & controlled tempo, I use music with a funky & mellow vibe to set the mood. For my money, nothing’s better than a little Nate Dogg & Warren G!
This is one of my all-time favorite shoulder workouts to develop stability and stamina and prep your joints for heavier workout to come. It’s also unreal for people with junky shoulders looking for epic muscle pumps without the nagging aches and pains.
The secret sauce is the oscillating band-weight setup which makes lighter loads go a longer way, slows down your rep speed for extended time-under-tension and technique mastery, and elicits insane levels of muscle activation and joint stability.
Here’s how this 3-minute metabolic bodybuilding stack works:
STEP 1: Pick your variation of choice from the first 3 moves and do it for 2 straight minutes with a slow & controlled tempo:
Vid 1: Oscillating Overhead Presses
Vid 2: Oscillating Over-Under Grip Overhead Presses (increased anti-rotation core challenge)
Vid 3: Oscillating Behind-The-Neck Presses (incredible for upper back and mid/low traps and therapeutic for joints if you have enough mobility)
STEP 2: Immediately perform 4th and final move for max reps in a minute at a faster tempo:
Vid 4: Band Uppercut Presses
That’s 1 round. Perform a single round as a starter or finisher. For a full workout, perform 2-4 total rounds, resting 2-3 minutes between rounds.
For advanced trainees looking to build muscle, follow my exact training plan and join my online coaching group:
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