Shoulder Exercise Animations

The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern.

A floor push-up with the hands set outside the shoulders, biasing the press toward the chest through a deeper stretch at the bottom.

A hands-and-knees mobility drill that rotates the mid-back while one hand stays planted and the other tracks the elbow.

Chest-supported machine fly performed in reverse, opening the arms backward to load the rear deltoids.

Flat barbell press taken with an underhand grip, which shifts pressing emphasis toward the upper chest.

A high-tension forearm plank that braces the whole body for a short hold instead of a long, relaxed one.

Strict barbell row performed face down on a raised bench so the hips and lower back stay out of the lift.

A seated barbell overhead press from a racked start at the upper chest, targeting the shoulders with a vertical bar path.

A seated scapular squeeze that draws the shoulder blades together without shrugging the shoulders toward the ears.

A pin-loaded seated overhead press that drives machine handles from shoulder height to lockout on a fixed path.

Punching combinations thrown at empty air with footwork and rotation, worked in timed rounds without a bag.

A standing combo that raises two dumbbells out to the sides, then sweeps them forward at shoulder height.

A forearm side plank that lifts a dumbbell from the hip to a vertical line over the shoulder.

One-arm standing cable fly that adducts a single working arm while the trunk resists being pulled around.

A standing overhead press with one dumbbell, so each shoulder works alone while the trunk resists bending sideways.

A one-arm press of a landmine-anchored barbell from the shoulder, following the bar's arc up and across the body.

One-arm cable pulldown that loads a single lat and lets the shoulder blade travel through its full range.

Standing double-pole pulls on a ski ergometer, hinging at the hips to drive both handles down past the thighs.

Flat bench press performed inside a Smith machine, where the bar runs on a fixed vertical track.

Bent-over row on a Smith machine, where the fixed bar path holds the line while you row to the torso.

A decline chest press with the bar guided by a Smith machine, showing a steady descent and a controlled press back up.

An incline bench press on the Smith machine that bias-loads the upper chest — the guided take on the classic incline press.

A seated overhead press inside a Smith machine, driving the guided bar from eye level to lockout.

A seated overhead press inside a Smith machine, driven from eye level to lockout with the back on a bench.