Per Bernal / M + F Magazine
Per Bernal / M + F Magazine
Some young bodybuilders have access to expert help when they first learn strength training ̵
But ultimately, every bodybuilder is responsible for learning how to best train and how to make a proper diet to fully exploit their genetic potential and to become one of the most important aspects of becoming an expert in training What the muscles do, how the body works and how to master the mechanics of each exercise. For example, the shoulder joint is the most articulated (and vulnerable) joint in the body that can rotate the arm 360 degrees. The movement of this joint is controlled by the deltoids, of which there are three Muscles exist – the dorsal, dorsal and deltoid muscles (deltoid muscles) These muscles, working individually and in combination, have a fundamental function: they raise the arm.
Any progressive resistance exercise for the shoulders involves lifting the arm. Although the result is an arm lift, the actual action is a rotation of the shoulder joint. With a few exceptions, all movements are the result of the rotational movements of one or more joints. Knowing which joints are affected and what they do, you can understand the mechanisms of each exercise and how to do it correctly.
The shoulders have two basic types of movements:
Presses are "compound" exercises as they use more than one joint – both the triceps also the deltoids. You can use more weight when pressing because you have a lever advantage and more muscle is involved. Therefore, they are usually better for building maximum mass and strength.
Elevations or "lateral" are isolation exercises. because they only affect the shoulder joint and no other muscles than the deltoids. Side panels are ideal for manipulating and shaping the individual heads of the deltoid muscles and can be (more or less) carried forward, back, and to load specific areas of the shoulder muscles.
Here are some examples of the different types of shoulder exercises and how to make them most effective. There are additional alternatives, but these descriptions cover the basics. Regardless of the particular movement, remember that you need to be aware of what the shoulder joint is doing, focus on feeling the rotation and keeping the exercises mechanically correct so as not to interfere with the effectiveness of your shoulder training. It requires a certain amount of skill to isolate the deltoids as a group, and even more technique to hit individual deltoid heads.
Another way of thinking is thinking about the elbow joint. The longer the range of motion of the elbow, the more it is flexed and stretched, which means that the triceps becomes part of the exercise. When the elbows are less affected, so are the triceps.
Barbell presses can be made to the front (military press) or with the bar behind the neck (back press).  Military Press
"Cleans" the weight while standing (lift it with an opposite roll-up motion) or remove the bar from a rack by holding it with your palms facing forward and hold it over the upper breast. Push the bar upwards, lock your elbows up and then lower the weight under control to the starting position.
Hold the bar over your neck, it moves forward. Push the bar upwards, lock your elbows up and lower the weight under control back to the starting position. This can be done either sitting or standing.
Dumbbell presses can be performed standing, sitting on a flat bench or on a bench that gives you back support. Clean the dumbbells and hold them at shoulder height with the palms facing forward. The most common method for this exercise is to push the weights straight up without locking your elbows and then lower the dumbbells under control back to their starting position.
However, there is a slightly more effective method for this movement. Remember that the movement of the shoulders is a rotation and try to keep the weights out on both sides. Then bring them up in an arc, with the dumbbells coming together at the top, and then bring them down in a similar arc as in the starting position. Using dumbbells instead of a barbell means your hands are not locked in place. If you lift them up in a curve (similar to the one you use with dumbbells in your chest), you can extend the range of motion of the exercise.
No matter what type of machine you use, the basic technique of pushing a weight or a resistance over your head and extending the triceps during exercise is the same. When you focus on how much rotation you get from the shoulder joint during the movement and how much of the elbow is affected, you can accurately estimate what kind of movement you can do with the machine.
Remember, in most cases cases machines do not allow so much mass and strength to build, but often allow for a tighter motion, and in some cases work through a longer range of motion. A negative aspect of machine presses is that they do not make it possible to strengthen the entire support fabric around the joint to the extent that is possible with free weights.
The side panels raise the arms to the side with more or less restrained arms – straight You can pull side parts forward, to the side or to the back, although for each type of movement (as described below) specific techniques are required using dumbbells, cables, and various types of machines.  Side Lateral Parts
Hold a dumbbell in each hand, which is hanging down at your side, palms facing in. The weights are at head height, hold up and then lower the controlled weights back to their original position.  Bodybuilders start with the weights held in front of them and use pretty heavy dumbbells and then "swing" the weights so either way This swing helps with lifting. This type of "cheating" can be useful for advanced bodybuilders, but can easily get out of hand and reduce intensity rather than increase it. So be careful when using this technique.
Use a dumbbell to stand in each hand, holding you at arm's length and pointing your palms back. Lift one arm forward and up and bring it to the center with the palm facing down. The reason for lifting the weight to the center is to insulate the anterior deltoid muscle. You can pronounce the hand by turning your thumb down slightly to further isolate that muscle. Lift the dumbbell so that it is directly in front of you and slightly higher than our head. Take a short break above and then lower it in a controlled manner to the starting position. Repeat with the other dumbbell. This movement is usually performed with alternating arms, but can also be done simultaneously with both dumbbells.
Bend down from your waist and hold a dumbbell in each hand, arms under you, palms facing inward. Keep your body steady, lift the dumbbells outwards and upwards and (this is important) slightly forward, so that the weights do not end up with your shoulders, but next to your ears. This helps to divert the stress to the posterior and lateral deltas. Express the weights by turning your thumbs slightly downwards. Raise as high as possible, stop at the top, then lower the controlled weights back to their original position.
The three basic types of side panels can be made with a cable and a handle attached to a base pulley, and in part two such cables and handles.
For upright rows, a barbell or handle attached to a cable is raised and lowered in front of you to aim at the anterior deltoids.
Hold the bar with the length of an overhand handle in front of you, keeping one or two feet apart. Lift the bar and hold it close to your body until it is just under your chin. Take a short break at the top and then lower the controlled bar to the starting position.
There are a variety of machines that allow you to perform side exercises, and some that allow you to aim for back deltas. The basic movements must be the same regardless of the equipment used, if the target muscles are to be trained. Read the instructions on each device for more information, or ask a co-worker at the gym.