If you really want to jump out of your T-shirts this summer and stand out on the beach, you need more than arm training and chest training. You have to spend some time training your shoulders, because honestly, the strength of the upper body really begins here.
Strong deltas are the secret to unlock power and strength in all your other exercises, whether you're pushing, pulling or carrying weight. And they also determine the physique that you have set for yourself. But shoulders are also a delicate joint that requires special attention. The shoulder is a multi-layered hub where power and vulnerability are close together. You can make big steps or big mistakes in shoulder training by simply changing your exercises by a few inches.
Your key to shoulder training is finding the perfect balance between yourself and your health. Remember, your best talent in the gym is your ability to go to the gym. This means finding a safe approach to challenging one of the most critical muscle groups in the body.
An Anatomy Lesson
To take a look at the shoulder, we need to start with the so-called Glenohumeral Joint. This is the centering of the head of the humerus (also known as the humerus), which is located in the so-called glenoid fossa.
Her shoulder is a traditional ball joint, meaning she can move in multiple levels of movement. In this way, it resembles your hip joint, except that your shoulder provides more room for movement overall. This is because the socket is flat in this case. As a result, many other muscles, from your pectoral muscles, through your lats, to your abdominal muscles, can affect the long-term health of your shoulders. You must always take this into account as you train your shoulders and consider the long-term health of your shoulders.
The most important muscle group on the shoulders is the deltoid, and this is usually seen in a person with stiffened shoulders. The deltoid has three heads, the front head, the middle head and the back head. These three regions pull their shoulders in different directions. Its front fibers bend the upper arm forward and turn it towards your body, while the back fibers stretch it behind it and turn it away from the body. This means that only small hand movements alter the primary muscles that you use with each movement.
Then there's the rotator cuff. With so many muscles tugging at your shoulder in such a shallow shell, tendons, ligaments and smaller muscles need to accumulate to provide stability and keep the joint in the middle. This is the job of the rotator cuff, a cluster of four muscles working together to hold the humeral head securely in the pocket of the glenoid fossa.
Rhythm is everything
Timing is everything when it comes to shoulder movements. You need certain areas of your body to move at the right time and allow a smooth shoulder movement. In particular, the scapula (your scapula) and the humerus (humerus) need to work together for long-term shoulder health.
When flexing the humerus, the scapula must pull forward. When the humerus expands, the scapula must retract. Here are some exercises that can ruin our shoulders. If the scapula can not move freely during exercise, but the upper arm needs to be moved for the exercise to be performed, there is a risk of injury.
Rethink these exercises
The fragility of the shoulder joint means that in our training we need to be careful during several exercises. In some cases we should look for alternatives. For others, we only have to pay attention to frequency and shape. Pay attention to these movements.
This is my favorite exercise, but if it is not done properly, it is a terrible move for shoulder health. When you push from a high angle with the elbow on, the strength of the tendon and joint force on the shoulder is hard. That's why it's important to always focus on keeping your arms at a 45-degree angle to your upper body. Also be careful with your shoulder blades. Especially with heavy benches, weight may limit the ability of your shoulder blades to retract. This can hurt your shoulders over time.
The Upright Row
This is widely regarded as one of the best steps for developing delta models, but this step is not usually worth the risk. Your shoulder slips into the so-called internal rotation and when the upper arm is raised, the rotator cuff and the support straps are loaded. By doing so, limit your freedom of movement and do not pull to the chin.
Everything behind the neck
Shoulder presses and back-to-back laces are popular in old-school bodybuilding, but they are not worth the effort. You place your shoulder in a "high five" (with your elbow at a 90-degree angle and your upper arm parallel to the floor.) We know that this position promotes sagging joints, we want firmer shoulder joints, not loose ones
General Shoulder Mechanism
We all know what it feels like to comfortably squeeze and pull in our daily exercises, but sometimes we learn things the wrong way while training.
Think of 45- Degree Angle.
Keep the upper arm at a 45-degree angle near your body when pulling and pushing at the same time Remember to perform over-the-head movements such as pull-ups and shoulder presses .
I mean that literally Minimizing the arm When you pull down, do not let it go The elbow goes too far under the torso Order side of the shoulder reinforced and there is laxity. Again, we want tight shoulders, not overstretched.
Your 5-Shoulder Safe Training
Try this shoulder-proof workout that will help you build strength while keeping your shoulder moving intelligently. You will perform various movements to promote proper joint function. We strengthen, but also promote shoulder health. Do this training once a week and relax the next day.
Landmine Shoulder Press
This is a great step for strength, strength and joint pattern. As you push forward with the rod, the rod moves in a tilting motion compared to just above the head. With this tiny detail, you can work in the range of motion that makes the most sense for you. Not everyone can get there with their heads full, so do not worry. Lean forward as you push to increase your freedom of movement while pushing up the shoulder blade.
How to: Hold the end of the barbell with your feet shoulder width apart one hand. Raise the barbell while holding your elbow at a 45 ° angle to your body. Lean up in the press until the arm is fully extended. Slowly return the rod from the top position to the starting position. That's a repeat. Do 3 sets of 8 to 1
The construction of battle-hardened shoulders begins with the improvement of the back deltoids. Face pulls are a great way to achieve proper patterns while strengthening the stabilizing muscles of the shoulder. This is not a heavyweight movement. So do not try to growl and move the entire weight stack or heaviest band in the gym. Concentrate on working with higher repetitions and building up appropriate muscle awareness.
How to: Grasp the rope or resistance band with your hands straight in front of you and your palms toward the floor. In a controlled motion, pull the rope or ribbon back toward your chin as you pull your hands away from each other. Hold the contracted position for a second. Slowly return the rope / tape to its original position. That's a repeat. Do 3 sets of 12 to 15 repetitions.
This bodybuilding classic is an excellent way to cope with over-the-head presses on your arm. It is unlikely that our daily movements will be expected to be completely linear without directional change. This train hits the whole spectrum of your deltas. The key to this: Do not turn your palms up all the way to the front. When pressing, think of the 45 degree angle.
How to: While sitting, hold a dumbbell in each hand with your palms facing your body. When you push the weight up, rotate your hands 180 ° until your palms are at a 45-degree angle with your upper body. Your elbows should be straight now. Turn the weight off from the up position and the controller returns to its original position. That's a repeat. Do 3 sets of 8 to 10 repetitions.
Cable press with neutral grip
We neglect the neutral grip when we push overhead. I'll see lots of lifters using the narrow grip in the weight room for stretcher but never pushing up in the opposite direction. The neutral grip keeps the shoulder joint in a neutral position, reducing muscle strain on the ligaments and tendons of the joints.
How to: Hold the cable from the high knee position on top of your chest with your palms facing up. Drive the cable directly in front of the face and over head. Once you reach the fully extended position, return the weight to the starting position at the top of the chest. That's a repeat. Do 3 sets of 12 to 15 repetitions.
As one of the best shoulder health measures, you need peasant wear not only for strength but also for shoulder stability. They help you to train the right body positioning and challenge your shoulders when dealing with a large total weight.
How to: Hold a weight in each hand and stand with a high posture. Move forward in a controlled motion and keep the weights at your side in a stable position. Move as naturally as possible. Control the posture for the duration of the set. Perform three 30-second sets with a high weight.