Today for my shoulder/back workout I incorporated some static one arm wall handstands into the routine, something I had not attempted in quite awhile. In the past when I have tried this move after being away from it for awhile I struggle mightily and can only hold it one handed for a few seconds, if at all. Today I did 3 sets on each arm with a hold ranging between 20-30 seconds which was surprising.
Part of this hold is technique as you really need to be able to lock your arm/shoulder in position. However there is obviously strength involved as well when supporting all of your bodyweight on a single arm/hand. I attribute my success to my recent good numbers doing conventional weighted shoulder movements. It seems to have translated into non-weighted movements.
Today’s Workout
5 minutes cardio/stretching
Wall handstand x 60 sec
Lat pull down – 100lbs x 10
One arm wall handstand x 30 sec (each hand)
Lat pull down – 120lbs x 10
One arm wall handstand x 30 sec (each hand)
Lat pull down – 140lbs x 8
One arm wall handstand x 30 sec (each hand)
Lat pull down – 160lbs x 5
Cybex seated shoulder press – 100lbs x 10
Cybex rear delt – 70lbs x 12
Cybex seated shoulder press – 130lbs x 8
Cybex rear delt – 85lbs x 10
Cybex seated shoulder press – 150lbs x 6
Cybex rear delt – 100lbs x 10
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