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Home / Fitness and Health / Jeremy Ethier shares tips for side elevation to make side delts bigger

Jeremy Ethier shares tips for side elevation to make side delts bigger

Jeremy Ethier, kinesiologist, fitness trainer and founder of Built with Science, is all about effective and efficient training. He believes that you should see progress in your training, that’s a problem – so he makes it his business to come up with many solutions. He’s shared his wisdom on how to build muscle without lifting heavier and how to warm up for faster gains. Now he’s focused on your delts and why you may not get the gains you want from doing side raises.

“The delts are an extremely stubborn muscle group for many,” says Ethier. “More specifically, most of us have no problem developing our front delts out of all the pressure we put on. However, with the side delts we are struggling, which is frustrating as this is the area of ​​the delts that gives us that wide, tapered look most of us are behind. “

Lateral raise is one of the most commonly performed exercises in the gym, according to Ethier.

“Very rarely do we see gym lifters actually doing this move properly, and instead training other muscle groups instead of the target, the side clears itself,”

; says Ethier. “Aside from using too much swing and swinging front-to-back and side-to-side while moving, the top traps are one of the lesser-known culprits that are taking control.”

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Ethier says many lifters pull up their traps to help the weaker side delts add that weight, and develop a pattern for how the top traps are fired when they raise their arms to the side.

To avoid this, Ethier suggests doing this “mindful exercise” to break the habit of recruiting the upper traps when you raise your arms to the side. To do this, sit down and hold a 5-pound dumbbell in one hand (or don’t use any weight to begin). From there, very slowly lift the weight in front of you at an angle of about 45 degrees. Keep your upper traps soft and relaxed, and don’t tense up.

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“As you lift, remember to actively press your shoulder down and hold your traps in as you increase the weight. The main objective of this exercise is to successfully complete a full parallel rep without tensing the upper traps.” says Ethier. “Focus on gradually increasing the reach and load in small increments. Then, with two arms lifting at the same time, move on to the standard dumbbell riser while still applying the same tips and mindfulness.”

A few pointers that will help:

  • Imagine you have a flat ledge on your delt, right where the delt meets the trap. Try not to let this bar push up when you lift your arm.
  • Instead of thinking about adding weight, which will affect the traps, move the barbell as far as possible to the side. The weight should only increase if you are actively pushing sideways.
  • Grasp the barbell lightly, experiment with a thumbless grip, and increase the weight in the scapular plane, which is 45 degrees in front of your body, as this will all help you maximize your recruitment from Seitendelt.

    There are other variations of the side elevation that you can use as well.

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    Exercise 1: Leaning to the side
    “Lie on an incline bench and raise your arms at an angle of about 45 degrees. The bench offers you a little more stability and the resulting body position puts the upper traps in a less favorable position, which both results in more sides Delts involvement and fewer upper traps, “says Ethier.

    He suggests lighting these up with 5 to 10 pound weights.

    Exercise 2: Lift the lying cable to the side
    “This lateral elevation with cables allows us to favor the lateral delts a little more and at the same time offer constant resistance over the entire range of motion of the lateral delts.

    Would you like additional tips for your side elevation? This manual provides the MH approved method of performing the exercise.

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