🛑 Stop Doing THIS on the Shoulder Press! A common beginner mistake on the dumbbell shoulder press is shrugging your shoulders. It’s a subtle error that often happens when you’re not fully aware of which muscles should be doing the work. When you shrug, your shoulder blades elevate and your traps take over instead of your delts. ✅ To maximize shoulder engagement, keep your shoulders down and stable throughout the movement—think “shoulders away from your ears” as you press. Outfit from @DFYNE . U

A manhunt has been launched for a migrant prisoner who was released by mistake from Wandsworth prison. The Algerian convict, 24, is understood to have been serving time for trespass with an intent to steal but has previously committed s*xual offences. The error at the prison in south London happened on October 29 but the mistake was only reported to the Metropolitan Police on Tuesday. It is unclear why it took nearly a week for the force to be informed. The prisoner's identity is yet to be made

POKKA 'FREE YOUR POKA-POKA' MV