Shoulders

Overhead presses, raises and rotator cuff work.

Arnold press

Equipment · halteres

The position: Sit holding a dumbbell in each hand in front of your shoulders, palms facing you, elbows low.
The movement: Press the dumbbells up while rotating your wrists to finish palms-forward, arms extended overhead. Reverse the rotation on the way down.
Breathing: Exhale as you press up, inhale as you lower.

Seated dumbbell press

Equipment · halteres, banc

The position: Sit with your back against the pad, a dumbbell at shoulder height in each hand, palms forward.
The movement: Press the dumbbells up to near lockout, without banging them together at the top, then lower under control.
Breathing: Exhale as you press up, inhale as you lower.

Shoulder press machine

Equipment · salle

The position: Sit at the machine, back against the pad, hands on the handles at shoulder height.
The movement: Push the handles up to near full extension, without your back leaving the pad, then lower under control on the guided path.
Breathing: Exhale as you push, inhale on the way down.

Smith machine shoulder press

Equipment · salle

The position: Sit under the guided bar, seat adjusted so the bar starts at shoulder height.
The movement: Push the bar up to full arm extension, without arching your back to help, then lower under control.
Breathing: Exhale as you push, inhale on the way down.

Military press

Equipment · barre

The position: Stand holding the bar in an overhand grip just in front of your collarbones, elbows slightly forward.
The movement: Press the bar straight overhead while bracing your core and glutes hard, without arching your lower back.
Breathing: Inhale before you press, exhale as you finish the press.

Machine military press

Equipment · salle

The position: Sit or stand depending on the machine, hands on the handles at shoulder height, torso stable.
The movement: Push the handles up to near full extension, without using your legs to help swing the weight.
Breathing: Exhale as you push, inhale on the way down.

Behind-the-neck press

Equipment · barre

The position: Sit or stand holding the bar in a wide overhand grip, resting behind your neck across the traps.
The movement: Press the bar straight overhead without it grazing the back of your skull, use a shorter range if shoulder mobility is limited.
Breathing: Inhale before you press, exhale as you finish the press.

Cable Y-raise

Equipment · salle

The position: Stand facing the low pulley, handles held with arms extended in front of your thighs.
The movement: Raise your straight arms to form a Y overhead, thumbs up, without shrugging your shoulders toward your ears.
Breathing: Exhale as you raise your arms, inhale as you lower.

Front raise

Equipment · halteres

The position: Stand holding a dumbbell in each hand in front of your thighs, overhand or neutral grip.
The movement: Raise one or both straight arms in front of you to shoulder height, no torso swing, then lower under control.
Breathing: Exhale as you raise, inhale as you lower.

Low cable lateral raise

Equipment · salle

The position: Stand next to the low pulley, handle held in the hand opposite the cable, arm at your side.
The movement: Raise your straight arm out to the side up to shoulder height, elbow slightly bent, without shrugging. The cable keeps tension constant.
Breathing: Exhale as you raise the arm, inhale as you lower.

Dumbbell lateral raise

Equipment · halteres

The position: Stand holding a dumbbell in each hand at your sides, elbows slightly bent.
The movement: Raise your arms out to the sides up to shoulder height, elbows slightly higher than your wrists, without shrugging.
Breathing: Exhale as you raise, inhale as you lower.

Machine lateral raise

Equipment · salle

The position: Sit at the machine, outer arms against the pads, elbows slightly bent.
The movement: Push the pads up to shoulder height, without shrugging your shoulders toward your ears, then lower under control.
Breathing: Exhale as you raise, inhale as you lower.

Face pull

Equipment · salle

The position: Stand facing the high pulley, rope held with both hands, arms extended in front of you.
The movement: Pull the rope toward your face by spreading your hands, elbows driving high and back, squeezing your shoulder blades.
Breathing: Exhale as you pull, inhale as you return.

Handstand

Bodyweight

The position: Hands shoulder-width on the floor, fingers spread, arms straight, body vertical with no support.
The movement: Balance through finger pressure, not through your back. Hips under shoulders, ribs tucked, legs together.
Breathing: Breathe calmly without breaking the line.

Wall handstand hold

Bodyweight

The position: Upside down, hands on the floor 20 cm from the wall, heels or stomach lightly touching.
The movement: Hold with the body aligned, ribs tucked, shoulders pushed up. The wall is a reference, not a crutch.
Breathing: Breathe calmly, constant brace.

Handstand push-up

Bodyweight

The position: Balance in a handstand against a wall, body aligned, head close to the floor.
The movement: Lower your head toward the floor by bending the elbows, then push back up to full arm extension. Adjust the range to your level.
Breathing: Inhale on the way down, exhale as you push up.

Kipping handstand push-up

Bodyweight

The position: Upside down against a wall, knees tucked to your chest in the bottom position.
The movement: Snap your legs up hard to launch the movement, then finish the press with your arms. The kip allows more reps than the strict version.
Breathing: Exhale as you press, inhale as you lower.

Wall handstand push-up

Bodyweight

The position: Upside down against a wall, hands on the floor slightly wider than your shoulders.
The movement: Lower your head towards the floor under control, then push to straight arms. Start with a partial range and add depth week by week.
Breathing: Inhale on the way down, exhale as you push.

Kettlebell clean and press

Equipment · halteres

The position: Stand with the kettlebell on the floor between your feet, hips hinged, back flat, one-hand grip.
The movement: Pull the kettlebell up in one fluid motion to catch it at your shoulder, then press it overhead to full extension.
Breathing: Exhale through the pull and the press, inhale as you set the kettlebell back down.

Kettlebell halo

Equipment · halteres

The position: Stand holding the kettlebell upside down against your chest with both hands, elbows close in.
The movement: Circle the kettlebell around your head, passing it from hand to hand behind your neck, without moving your torso.
Breathing: Breathe steadily, exhaling as you pass it behind your head.

Kettlebell snatch

Equipment · halteres

The position: Stand with the kettlebell on the floor between your feet, hips hinged, back flat, one-hand grip.
The movement: Pull the kettlebell up with an explosive hip extension, letting it flip over and rotating your hand to catch it overhead, locked out.
Breathing: Exhale at the moment of explosive extension, inhale as you bring the kettlebell back down.

Cable rear delt fly 45°

Equipment · salle

The position: Stand facing a pulley set at 45°, handle held in the hand opposite the cable, arm extended in front.
The movement: Pull the arm back and out to the side with a slight elbow bend, without rotating your torso. Targets the rear delt.
Breathing: Exhale as you pull, inhale as you return.

TRX rear delt fly

Equipment · salle

The position: Stand holding the TRX straps with arms extended in front of you, body leaning back, feet anchored.
The movement: Open your arms out to the sides while squeezing your shoulder blades, torso staying stable, then control the return.
Breathing: Exhale as you open the arms, inhale as you return.

Bent-over rear delt fly

Equipment · halteres

The position: Torso hinged forward from the hips, flat back, a dumbbell in each hand under your shoulders.
The movement: Raise your straight arms out to the sides up to back height, elbows slightly bent, without standing up to help.
Breathing: Exhale as you raise, inhale as you lower.

Band shoulder dislocate

Equipment · elastiques

The position: Stand holding a band with both hands in front of your thighs, grip wide enough to avoid forcing the shoulder.
The movement: Rotate your straight arms overhead and behind your back, then return. Used as a warm-up before a pressing or pulling session.
Breathing: Breathe naturally, don't hold your breath on the tight parts of the pass.

Reverse pec deck

Equipment · salle

The position: Sit facing the machine, chest against the pad, handles held in front of you, arms slightly bent.
The movement: Open your arms out to the back while squeezing your shoulder blades, without shrugging, then control the handles back.
Breathing: Exhale as you open the arms, inhale as you return.

Pike push-up with chair

Bodyweight

The position: Feet raised on a chair, hands on the floor, hips high to form an inverted V.
The movement: Lower your head toward the floor by bending the elbows back, then push back up. The raised feet add load to the shoulders.
Breathing: Inhale on the way down, exhale as you push up.

Pike push-ups

Bodyweight

The position: Hands and feet on the floor, hips high to form an inverted V, legs as straight as possible.
The movement: Lower your head toward the floor between your hands by bending the elbows, then push back up to full extension.
Breathing: Inhale on the way down, exhale as you push up.

Full planche

Bodyweight

The position: Arms straight, hands on the floor or parallettes, body fully lifted and horizontal.
The movement: Hold your body parallel to the floor, legs together and straight, shoulders ahead of your hands. The peak of straight-arm pushing.
Breathing: Take short breaths, constant brace.

Frog planche

Bodyweight

The position: Squatting, hands on the floor shoulder-width apart, bent elbows braced against the inside of your knees.
The movement: Shift your weight forward until both feet leave the ground. Knees rest on the elbows, gaze forward.
Breathing: Take short breaths during the hold.

Planche lean

Bodyweight

The position: Top of a push-up, hands under your shoulders, body braced.
The movement: Shift your shoulders in front of your hands with straight arms and an aligned body. The further you lean, the harder it gets. Hold.
Breathing: Breathe normally, never hold your breath.

Planche press

Bodyweight

The position: Start in a held planche, arms straight, body horizontal.
The movement: Press from planche to handstand by lifting the hips, arms still straight, then lower under control. Pure strength and control.
Breathing: Exhale as you press up, inhale as you lower.

Elbow planche

Bodyweight

The position: Forearms on the floor, elbows braced against your lower ribs or hips.
The movement: Lift your body to horizontal supported on the elbows. An accessible planche: the arm lever is removed.
Breathing: Breathe normally during the hold.

Full planche push-up

Bodyweight

The position: In a held planche, body horizontal, arms straight.
The movement: Bend your elbows to lower your chest without letting your legs touch the floor, then press back. One of the hardest bodyweight movements.
Breathing: Inhale down, exhale as you press.

Hands-elevated pike push-up

Bodyweight

The position: Hands on a chair, feet back on the floor, hips high: the body forms an inverted V.
The movement: Lower the top of your head towards the surface with elbows tucked, then push. The hips never drop towards the floor.
Breathing: Inhale on the way down, exhale as you push.

Band external rotation

Equipment · elastiques

The position: Stand with your elbow pinned to your side bent at 90°, band held in your hand, anchored opposite side.
The movement: Rotate your forearm outward keeping the elbow fixed against your ribs, then return under control against the band.
Breathing: Exhale as you rotate out, inhale as you return.

Cable internal rotation

Equipment · salle

The position: Stand with your elbow pinned to your side bent at 90°, cable handle in your hand, pulley at elbow height.
The movement: Pull your forearm inward across your stomach keeping the elbow fixed, then return under control against the cable.
Breathing: Exhale as you rotate in, inhale as you return.

Band internal rotation

Equipment · elastiques

The position: Stand with your elbow pinned to your side bent at 90°, band held in your hand, anchored on the same side.
The movement: Pull your forearm inward across your stomach keeping the elbow fixed against your ribs, then return under control against the band.
Breathing: Exhale as you rotate in, inhale as you return.

Straddle planche

Bodyweight

The position: Arms straight, hands on the floor or parallettes, body horizontal, legs straddled.
The movement: Hold your body parallel to the floor with straight, spread legs. The straddle shortens the lever: this is the step before full planche.
Breathing: Take short breaths, constant brace.

Tuck planche on parallettes

Bodyweight

The position: Hands on parallettes, arms STRAIGHT, knees tucked to your chest.
The movement: Shift your shoulders in front of your hands until the hips lift and your back is parallel to the floor. Arms never bend.
Breathing: Breathe without releasing the brace.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.