Fix the most common mistakes in your Shoulder Workout, with these expert tips from our top trainers.
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Thanks to Pheonix Gym, London
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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 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 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.
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 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. 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
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 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 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 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 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 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 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 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 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 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 lying 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 click the link
