5 Fixes for Your Shoulder Workout

Fix the most common mistakes in your Shoulder Workout, with these expert tips from our top trainers.

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Trainer – Kennedy Muniz
@kennedymunizpro.

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

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