introduction:
(1) this is right, this is wrong right - wrong shoulders are the most mobile joint in the body, but they're also the body part that gets injured most in training most commonly trained incorrectly shoulder injury can mess up your whole upper body training. train them right and you can build an impressive set of 3D shoulders that'll help give you the classic v-taper of an aesthetic physique so in this video we'll show you how to correct the most common mistakes when training shoulders
(2) the most common mistake in shoulder training according to our experts is going too heavy with the weight the shoulder is made up of front middle and rear delts, three fairly small muscles if you use a weight which is too heavy you'll probably bring in other muscles to help you complete the movement this is not only wasted effort, it may also lead to injury. so our first fix is about how to avoid cheating.
Cheaters:
(1) lateral raise is an exercise that targets middle delt but can you spot that cheat that's going on here? when you look from behind, the traps and middle back are being used to complete the movement, but traps are a completely different muscle the fix here is not to shrug. keep the shoulders low, away from the ears.
(2) using a weight you can control concentrate on lengthening and shortening that middle delt muscle but now another cheat maximum squeeze on the shoulder muscle is about here, bring the weight any higher and again you're using traps to complete the movement concentrate on bringing the weights out to the sides not up coming up no higher than the shoulders
(3) bent over raises Target the rear delts but again it's easy to cheat using the middle back muscles to get the weights up but squeezing the shoulder blades together is not going to help you build rear delts fix by keeping the shoulders low shoulder blades apart not too heavy on the weight some types of cheating are obvious like swinging or using momentum. but there are more subtle ways of cheating as well.
(4) like cheated rest on your overhead press there's less resistance as you get nearer the top, by the time you get to here there's no resistance at all, you're just balancing the weights over your head with no effort by the delt muscles so this is in fact a cheated rest The fix here is to keep the weights moving slow and controlled not locking out at the top bringing the weights up not together with constant tension
(5) on the side raise, the cheat rest is at the lower part of the movement, at the bottom the delts aren't working at all this is also a cheated rest again keep the weights moving for constant tension and don't come down fully at the bottom so we know that cheating is not going to give you bigger shoulders. so our next fix is how to progress
(6) once you've mastered correct form you're ready to build those shoulder muscles. with other body parts this is when you'd start increasing the weight but with shoulders going heavy can lead you back to bad habits so instead our trainers recommend a series of different techniques to help you progress that don't involve heavy weights.
Technique:
(1) The first that's often forgotten is simply to add another shoulder session to your workout week the delt muscles recover quickly so as long as you have at least one rest day, try adding another shoulder stay to your training program. two sessions with moderate weights can be more effective and less risky than one session with heavy weights another way to progress is with partial reps. when you hit failure just do the
(2) lower half of the movement squeezing out a few extra reps that you wouldn't otherwise manage rest pause is when you hit failure instead of releasing the weight you take a rest for a couple of breaths, then squeeze out a few more reps supersets involve going straight from one exercise to another hitting the muscle from different angles with no rest in between on drop sets you start with a heavier weight then move straight down to a lighter weight for extra reps
(3) many of these are common practices in the gym, but our trainers say too often lifters simply reach for a heavier weight instead of using safe but equally effective options next a set of targeted variations that'll also help your progression another common mistake in shoulder training according to our experts is simply sticking to the same few exercises, presses and raises are the most popular choices for training shoulders but if you're only doing these few exercises you could be missing out on potential gains.
Variations:
- so here are some variations our trainers recommend Arnold press is specifically designed to go through different angles on the shoulder cables are an effective alternative to dumbbells because they give constant resistance working the muscle across the whole movement the cable in front, or behind you different grips hitting the muscle in different ways
- the body position to Target exactly the muscle you want inclines to work front delts and for the often neglected rear delts face poles or reverse pec deck flies different angles machines dumbbells cables our trainer's best advice is to mix it up with as many variations as possible from one workout to the next.
What is shoulder impingement:
the shoulder joint is held in place by a network of tendons and smaller muscles at the extreme end of certain movements the muscles and tendons can rub up against the bone or get trapped it's called shoulder impingement and it can cause soreness and sometimes Serious injury so our next fixes are about avoiding the kind of.
Avoid awkward shoulder movements:
(1) awkward shoulder movements that lead to shoulder impingement upright rows are especially risky for shoulder impingement the bar forces the arms into a particular movement while the grip means the upper arm rotates inward so when the elbows come up here that's the danger zone dumbbells give you a more natural range of movement but even here it's important not to take the elbows too high the angle of the dumbbells can also cause that internal rotation at the top of the movement keep the dumbbells flat and again not too high
(2) impingement can also happen when the elbows are too far back creating a straight line like this will eventually give you a sore shoulder joint stay in the safe range with a slight Bend in the elbows movement slightly forward of the body from the same angle you can also see the problem with military press when it's done behind the neck the bar forces the elbows to flare back behind the body creating an awkward angle coming in front of the body gives you a more natural movement avoiding that pinch on the joint foreign
(3) the same problem is common on dumbbell press taking the elbows too far out to the sides by keeping the elbows slightly in front of the body. or safer still try close grip shoulder press working that key front delt muscle with the elbows fully forward our trainers say that the best guide overall is to stick with a weight you can control and concentrate on what feels like a natural movement our final fix is about stability shoulder movement is supported by a set of small muscles deep within the
- shoulder known as the rotator cuffs muscles working properly is vital for effective shoulder training but they can't be trained with heavy weights instead work on Mobility start with a warm-up before your shoulder training to help activate all the shoulder muscles internal and external muscles you can also use bands for a series of gentle exercises to strengthen the rotator cuffs using particular movements like rotations outward and upward as you progress move on to a straightening exercise like full can.
- as if you're raising and lowering a couple of cans lightweight slow movement targeting the rotator cuff muscles inside the shoulder finally use a rolled up towel or t-shirt tucked under your arm for a ling side rotation again lightweight the muscles being worked are the small but vital rotator cuffs deep within the shoulder all these will help you strengthen the internal workings of the shoulder protecting against injury allowing you to use all the exercises and variations we've shown you to build an impressive set of shoulders for more fixes for chest back and core just .
Shoulder Workout Fixes:
| Problem | Fix |
|---|---|
| 1. Poor Posture | - Fix: Focus on maintaining a neutral spine and proper shoulder alignment during exercises. Engage your core muscles to support your posture. Consider adding posture exercises to your routine. |
| 2. Overtraining | - Fix: Allow sufficient rest between shoulder workouts. Ensure a balanced workout routine that targets all muscle groups. Listen to your body and adjust intensity and frequency accordingly. |
| 3. Inadequate Warm-Up | - Fix: Prioritize a thorough warm-up before shoulder exercises. Include dynamic stretches and light shoulder movements to increase blood flow and flexibility. |
| 4. Incorrect Form | - Fix: Educate yourself on proper exercise form or consult with a fitness professional. Start with lighter weights to master the technique before progressing to heavier loads. |
| 5. Neglecting Rotator Cuff Muscles | - Fix: Incorporate rotator cuff exercises into your routine. Include external and internal rotation exercises with resistance bands or light dumbbells to strengthen these crucial stabilizing muscles. |
Shoulder Workout Fixes FAQS:
1. Q: Why do I experience shoulder ache at some stage in and after my workout routines?
A: Shoulder ache for the duration of or after workouts can be because of negative form, overtraining, muscle imbalances, or underlying troubles. To address this, ensure proper workout method, comprise rest days, and remember consulting a healthcare professional if ache persists.
2. Q: What can I do to save you shoulder injuries all through weightlifting physical games?
A: To prevent shoulder accidents, cognizance on heat-up physical games concentrated on the shoulders, contain rotator cuff sports, use right form, regularly increase weights, and pay attention for your body. Additionally, consist of mobility physical activities and stretches for your routine.
3. Q: How can I improve shoulder stability for a greater effective exercising?
A: Enhance shoulder balance with the aid of incorporating exercises that concentrate on the rotator cuff muscle mass, together with outside rotations and balance ball physical activities. Engage in unilateral sporting activities, like single-arm dumbbell presses, to promote balance and balance. Consistent core schooling also contributes to ordinary balance.
4. Q: Are there unique exercises to goal all three components of the deltoids for a well-rounded shoulder exercising?
A: Yes, to goal all three components of the deltoids, encompass lots of physical games. For the anterior deltoid, try the front raises; for the lateral deltoid, lateral raises work nicely; and for the posterior deltoid, include reverse flyes or rear deltoid raises. Compound movements like overhead presses additionally engage all parts of the deltoids.
5. Q: How vital is right shoulder blade positioning at some point of exercises, and the way can it's maintained?
A: Proper shoulder blade positioning is vital for shoulder fitness and function. Maintain a stable and retracted shoulder blade function for the duration of physical activities like rows, presses, and pull-ups. Strengthening the muscle tissues around the scapula, which includes the rhomboids and traps, can assist keep right positioning and reduce the chance of injuries.
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Muscle Groups