These two machine movements are cornerstones of Walker’s shoulder training.
Last updated on September 13th, 2024
Nick Walker doesn’t believe in overconfidence. The 2024 New York Pro winner is considered an underdog for the 2024 Olympia, but Walker likes his chances. Why? He’s got shoulders for days.
- Walker recently explained that his two favorite exercises for shoulder hypertrophy are both machine-based.
We’re going to explain what these two moves are, why Walker might like them so much, and how you can add them to your next bodybuilding shoulder workout to follow in his footsteps.
Nick Walker’s 2 Favorite Shoulder Exercises
“I’m torn. I love the Smith machine shoulder press and the Newtech side lateral raise machine,” Walker said during an Instagram Story Q&A on Sep. 10, 2024.
We’ve all heard of the Smith machine; it’s an underrated tool for building muscle, and one that is adored by bodybuilders from the amateur circuit to the Olympia stage.
The Newtech lateral raise station, on the other hand, is a bit more niche. Newtech is a Korean company that manufactures gym equipment, and one of their signature items is an adjustable standing station for various shoulder moves, including lateral raise variations.
- The machine consists of a long, angled handle that rotates on an axis, kind of like the long hand of a clock. This functionality provides top-to-bottom mechanical tension to the deltoids, which is something you can’t get if you work with dumbbells.
Smith Machine Shoulder Press
- Set up an adjustable weight bench to be vertical or nearly vertical under the bar of a Smith machine.
- Rack the bar somewhere between eye and nipple height when you’re sitting.
- Unlock the mechanism, ensuring your elbows are directly underneath the bar.
- Press the bar upward using your shoulders and triceps.
Newtech Lateral Raise
Most people don’t have access to a Newtech lateral raise station in their gyms. In the interest of practicality, we’re going to suggest replacing one of Walker’s favorite shoulder exercises with the single-arm cable lateral raise instead.
The posture and technique are basically identical, and the cable provides consistent tension:
- Set an adjustable cable pulley to be somewhere between knee level and the ground. Then, fix a D-handle to the carabiner.
- Stand perpendicular to the cable stack and grasp the handle with your far-side hand.
- Brace yourself against the station with your non-working hand and lean away from the cable stack.
- Pull the cable taut and let your arm hang low across your torso.
- Lift your arm up and to the side until it is parallel to the ground.
Nick Walker: Olympia Underdog?
Back in August, Walker issued a challenge to the bodybuilding community: “Keep counting me out.”
The 2021 Arnold Classic champion feels slept on after he missed out on the 2023 Olympia due to injury. Heading into this year’s show, which runs from Oct. 10 to 13 in Las Vegas, NV, Walker feels confident. In fact, based on his social media Q&A, Walker feels unbeatable in certain poses.
Fans will find out in exactly a month if Walker is all bark and no bite.
