MUST-DO MOVE

Sharpen up your shoul­der train­ing with the javelin press – an old-school move that’s tipped for great­ness

Men's Fitness - - Contents -

The javelin press gets straight to the point and helps train your shoul­ders

If your shoul­der train­ing plan still just reads ‘seated presses, usu­ally af­ter bench day’, it’s time to make the javelin press your new best friend. ‘It’s one of the most tech­ni­cal and de­mand­ing moves I’ve come across,’ says body-com­po­si­tion spe­cial­ist John Ro­maniello. ‘It de­pends heav­ily on the en­gage­ment of sta­biliser mus­cles sur­round­ing the shoul­der, and in­creases bal­ance, sta­bil­ity and grip strength. And be­cause it’s a uni­lat­eral ex­er­cise, it re­cruits a tremen­dous amount of high­thresh­old mo­tor units (HTMUs) which have ex­cep­tional po­ten­tial for growth – mak­ing it great for in­creas­ing size in a hurry.’ Ready for some spear pres­sure?

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