SEATED DUMBBELL
SHOULDER PRESS
bodybuilder looking to create
an illusion of immense size in a
weight-capped division (this
one at 212 pounds).
“The more the shoulders pop,
especially the side and rear
delts, the bigger and wider you’re
going to look,” Lunsford says.
“That illusion is so important, and
another key thing is to make sure
to hit every angle of the shoulders.
That way, you’re not lacking in
any area, and you’re symmetrical.
But also, you’re going to have
deeper cuts, striations, and
separation between the muscles
that are going to make you look
so much bigger.”
Whether he’s able to
accentuate the illusion even
138
FLEX | MARCH ’18
further in 2018, and maybe even
start developing a little muscle
maturity, won’t be revealed until
September. Lunsford has decided
to skip the Arnold Classic and go
all-in on the 212 Olympia this year.
His goal, of course, will be to not
only improve his placing but win.
Not that he’s in a hurry or
anything.
“I’m just going to enjoy the
process,” Lunsford says. “I’m
in this for the long haul. If
someday I have hard, grainy
muscles, cool. If I don’t, but my
physique still looks good and
presentable, that’s fine, too.
Whatever happens, happens.”
Sounds like a pretty mature
young man.
ACTION Sit on a low-back seat
or an adjustable bench (set to an
upright position) holding a pair
of dumbbells. Lift the dumbbells,
and begin with them just outside
your shoulders, palms facing
forward. Press the dumbbells
straight up by contracting your
delts and extending your elbows
until the weights are overhead
with your arms just short of
locked out. Slowly lower the
dumbbells back to the start
position.
LUNSFORD’S TIP
“I really make sure to maintain
constant tension on the delts the
entire time on these by not
locking out the elbows at the top
(which would use the triceps
mainly). And coming down, you
don’t necessarily need to lower
the dumbbells all the way—just to
where your upper arms are
parallel with the floor, same as
with lateral raises.”