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your shoulders have been working
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overtime in every workout but have you
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ever actually given them their own
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dedicated session no wonder they throw a
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tantrum every time you try a push-up the
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truth is your shoulders are probably
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feeling the strain more than you realize
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just because they're working doesn't
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mean you're actually training them the
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right way most calisthenics exercises
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rely on the shoulders but usually as
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support rather than the main focus when
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you do pull-ups you're thinking about
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your back and grip not shoulder
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development dips more about chest and
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triceps even planches which demand
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serious shoulder strength are still a
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full body move if you're not
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specifically targeting your shoulders
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you're missing out on strength control
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and Mobility leaving yourself at risk
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for imbalances and even injury that's
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why today we're Shifting the focus
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instead of letting your shoulders just
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tag along we're going to train them
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directly these five exercises will
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ensure your shoulders aren't just
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helping other muscles work they're
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getting stronger on their own plus I'll
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share a bonus tip at the end that
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separates casual athletes from serious
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ones this isn't just about Aesthetics
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weak shoulders lead to stalled progress
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instabilities and even injuries that
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could keep you from training altogether
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let's fix that starting now exercise one
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lateral raises with resistance bands
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unlock that wide shoulder look let's
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talk shoulder goals you know those side
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muscles the medial delts they're the
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real MVPs here these bad boys are what
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give your shoulders that sweet 3D pop
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that makes you look like you mean
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business even when you're just chilling
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sure pull-ups and dips are awesome but
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they're mostly hitting the front and
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back of your shoulders your side delts
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they're basically taking a nap during
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basic calisthenics which is why some
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folks end up with shoulders looking kind
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of meh from the front that's exactly why
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we're bringing in lateral raises with
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resistance bands they wake up those
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sleeping muscles and help you build that
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impressive V taper that turns heads to
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do it right grab a resistance band and
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step on it with a slight Bend in your
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elbows Raise Your Arms straight out to
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the sides until they reach shoulder
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height hold for a second then lower with
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control a lot of people grab the
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heaviest resistance band they can find
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thinking more tension means more gains
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but if the band is so strong you can't
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even lift your arms to shoulder height
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you're missing the point use a band that
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lets you achieve full range of motion
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with control for real growth slow it
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down control the movement and feel the
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burn exercise two Pike push-ups your
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first step to handstand strength
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overhead pressing strength isn't just a
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nice to have it's essential for any
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serious calisthenics athlete with
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without it you're missing a fundamental
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pillar of upper body development think
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about it every Advanced move from
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handstands to plch requires serious
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overhead strength Pike push-ups are your
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gateway to this world of overhead
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pressing power they're not just an
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exercise they're your first real step
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toward mastering handstands building
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that crucial shoulder strength and
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stability while teaching you how to
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control your body weight when you're
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inverted how to do them one start in a
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push-up position then walk your feet
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forward until your hips are high forming
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an upside down V your body should look
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like a pike position hence the name two
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lower your head between your hands until
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it's about an inch from the ground then
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press back up powerfully keeping your
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elbows at a 45° angle to your body if
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your elbows flare out like chicken wings
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and your Pike position starts looking
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more like a dying spider you're not
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doing yourself any favors that's just a
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weird looking pushup that's missing all
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the shoulder building benefits want to
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level up elevate your feet on a box or
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sturdy surface to increase the
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resistance the closer you get to
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Vertical the more you're preparing
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yourself for the Holy Grail exercise
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three ring face pulls bulletproof your
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shoulders most people train pushing
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strength but completely ignore their
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rear delts and
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stabilizers that's how you set yourself
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up for injuries ring face pulls fix that
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they strengthen your rear delts rotator
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cuff and scapular control things that
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99% of people don't train enough to do
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them set up your rings at chest to head
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height you can hang them from a pull-up
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bar or secure them to a sturdy door
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frame the setup isn't complicated but
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the execution is crucial grab the Rings
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lean back
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and pull your hands toward your face
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keep your hands at face level at the end
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of each rep this is where you'll feel
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maximum activation in your rear delts if
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the movement feels too difficult simply
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take a step forward to decrease the
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angle of your body focus on pulling with
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your shoulders not just your arms keep
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your core tight and squeeze your
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shoulder blades together at the end of
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each pull focus on rotating your
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shoulders to pull back keeping your
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wrists and elbows in a fixed position if
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you're rushing through this like you're
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late for something slow down face pulls
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are all about control momentum won't
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build strength but proper form will want
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to make it harder adjust the Rings lower
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so your body is at a steeper angle if it
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feels easy you're doing it wrong
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exercise four handstand push-ups the
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ultimate strength test if you can do
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strict handstand and push-ups your
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shoulders are Elite level this isn't
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just strength it's a display of complete
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shoulder control and stability that few
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athletes achieve this is the
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calisthenics version of the overhead
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press but significantly harder you're
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not just pressing a barbell you're
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controlling and pressing your entire
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body weight overhead while maintaining
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perfect balance in form how to do them
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even if you cannot do handstand one kick
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up into a handstand stand against a wall
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two lower yourself under control until
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your head lightly touches the ground
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three press back up without arching your
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back if your back is sagging into a
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banana shape you're leaking strength and
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making it way harder on yourself keep
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your core tight and stay in control if
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you're not there yet keep training Pike
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push-ups and feet elevated Pike push-ups
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strength takes time don't rush it bonus
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the shoulder stability hack no one talks
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about all right here's your bonus and
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trust me it's a big one strong shoulders
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are one thing but stable shoulders
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that's what separates beginners from
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Advanced athletes this is the secret
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ingredient to unlocking full control in
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your movements and keeping your
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shoulders injuryf free if you want
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Ironclad control you need isometric
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holds specifically support holds on
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parallel bars or rings hold yourself
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locked in position keeping your
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shoulders engaged and packed down no
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movement just control if you're
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shrugging up like you're trying to
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disappear into your neck stop keep your
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shoulders engaged and locked down this
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isn't a passive hang it's an active hold
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if this feels easy try ring support
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holds the Rings want to move and your
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shoulders have to fight for stability
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this is the missing piece in most
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people's training final thoughts if you
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skip this you'll regret it your
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shoulders are involved in every upper
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body movement if they're weak everything
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else suffers these exercises will build
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power stability and control making your
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entire upper body stronger so here's
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what you need to do stop ignoring your
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shoulders train them smart train them
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consistently and don't have acid if you
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don't half asset your push-ups pull-ups
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and handstands will feel stronger than
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ever
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now go train your shoulders are waiting
