Unstoppable Shoulders

Are you struggling with weak or tight shoulders? As someone who's passionate about fitness and shoulder health, I'm excited to share a powerful 7-step progression that can help you build unstoppable shoulders. This method focuses on mastering the dive bomber push-up, which I consider "one of the best push-up variations that you can use to build Unstoppable shoulders."

Let's start with the basics. The first step is all about proper form and creating a strong foundation. As I always say, "Pay close attention to your form because this is going to serve as the foundation to doing the other variations safely." We begin with a simple arm raise, focusing on engaging the muscles between the shoulder blades. Remember, it's crucial to keep your shoulders down and back, avoiding the temptation to shrug as you lift your arms.

Moving on to step two, we introduce the high chair up-down dog. This variation starts to engage your core and increases the range of motion in your shoulders and lower back. I emphasize maintaining a proper plank position: "We don't stick our butts out, we don't let our butt sag down like this. Instead, we squeeze our glutes, rotate the pelvis, and squeeze our core at the same time."

The third step takes us to a lower position with the low chair up-down dog. This progression further challenges your shoulder mobility and core strength. As you move through this exercise, focus on the stretch in your hamstrings and shoulders. Remember, "Squeeze the glute, squeeze the core, rotate the elbow pits forward, pull the shoulder blades back, drop the hips as much as you feel comfortable, and look up at the sky."

Now we're ready to hit the floor with step four: the up-down dog. This classic yoga-inspired move is excellent for shoulder health. I always remind my clients, "Are you pulling your shoulder blades back and down as you look up at the sky, and are you squeezing your glutes? Those are going to protect your spine, which is really important as you do these moves."

Step five introduces a new challenge with the low chair Hindu push-up. This variation combines the mobility work we've been doing with more upper body strength training. As you perform this move, "We're going to bend the elbows as we come back in, and we're going to try to get our nose close to between our hands until we reach a low plank position."

The sixth step brings us to one of my all-time favorite exercises: the Hindu push-up. This move is a game-changer for shoulder strength and mobility. "We're going to move back and forth between these down and up dog positions. Only on the way down, we're going to bend the elbows and strengthen the arms and the shoulders significantly more."

Finally, we reach the pinnacle of our progression with the dive bomber push-up. This advanced move combines everything we've learned into one fluid, challenging exercise. I can't stress enough how effective this is: "If you include this in your routine, you're going to have Unstoppable shoulders."

In conclusion

Remember, this progression is designed to be challenging but achievable. If any step feels too difficult or causes discomfort, it's important to take a step back and focus on mastering the previous variations. Building unstoppable shoulders takes time and consistent effort, but with this 7-step progression, you'll be well on your way to stronger, more resilient shoulders.

As always, listen to your body and progress at your own pace. If you're dealing with significant shoulder pain or limitations, it's best to consult with a healthcare professional before starting any new exercise routine. But for most people, this progression offers a safe, effective way to build shoulder strength and mobility from the comfort of your own home.