Before you touch a weight, spend five to ten minutes gradually mobilising the joints to activate the rotator cuff muscles and allow you to increase your range of motion during the workout. This mobilisation is part of your warm-up, but not all of it.
Before you start your workout proper you should do some high-rep sets of the exercise you are about to do using very light weights, or even no weights at all. The benefits of forcing out those final reps are far outweighed by the risk of injury. This warm-up drill is a particular favourite of Chinese Olympic weightlifter Lu Xiaojun, who places huge demands on his shoulder joints by performing elite-level clean and jerks.
Using a resistance band, broom handle or similar, adopt a wide grip above your head. Lower the band or stick behind your body, keeping your palms facing outwards, until your hands are in line with the hips. This puts your shoulders in external rotation, which you should find extremely useful if you work at a desk or perform a lot of pressing exercises. Set a cable pulley to chest height. Standing side-on, pull the cable outwards with your outside arm, keeping your elbow tucked in.
This effectively warms up your rotator cuff muscles, which can take a battering from excessive pressing movements. Sets 3 Reps 12 Tempo Rest 10sec. Stand tall with a barbell across the front of your shoulders. Brace your core, then press the bar directly overhead. Lower it slowly back to the start. Sets 3 Reps 12 Tempo 20X0 Rest 10sec. Using the same weight as in move 1A, bend your knees to create power to press the bar overhead.
Then lower it slowly under complete control. Sets 3 Reps 12 Tempo Rest 90sec. Lower the bar to thigh level then, keeping your arms straight, shrug the bar up so that your shoulders reach your ears. What makes single-joint movements better isolation exercises is that the elbows are locked in a slightly bent arm position throughout the movement.
Once you start closing and opening up at the elbows, the triceps are now part of the equation, reducing the effectiveness of the isolation you're trying to achieve. On movements like lateral raises and reverse standing cable flyes, many lifters mistakenly extend their elbows to degrees at the end of the movement, then close them to about 90 degrees as they lower the weights. Using weights that are too heavy is often the culprit. Either way, most lifters unknowingly make this mistake, so having someone with a sharp pair of eyes watching your technique on occasion can save you from losing the benefits of an exercise to bad form.
Nowhere is asymmetrical development more apparent—and critical—than with the shoulders. Typically guys who focus on building a big chest may have overdeveloped anterior deltoids which contribute in all chest-pressing motions , while the middle head is taxed most heavily in overhead shoulder-pressing motions.
If you've neglected back training, your rear delts are probably small in comparison. This is not only apparent in the mirror but sets you up for possible rotator-cuff complications down the road. When it comes to the single-joint exercises, if you've got a lagging area, do the move for that area first after your presses when your energy levels are higher. Or consider doing a second single-joint movement for it. If your delts are fairly evenly developed, you can rotate the order in which you train them from one workout to the next to ensure balanced development.
If you always do one area last in your workout, over time if will begin to lag behind the others. Everybody wants big shoulders but nobody wants to train the rotator cuffs.
And why should they—you can't even see them! Well, the rotators a group of four strap muscles help stabilize the shoulder joint. When you train the delts and chest for that matter but skip your rotators, the ratio of the strength between the two muscle groups can become out of balance.
This increases your risk of a damaging rotator-cuff injury. We know that training to avoid injury isn't sexy, but doing internal and external rotation exercises is important for healthy rotator cuffs, especially for longtime lifters. Like death and taxes, shoulder pain is almost an inevitability for longtime lifters who do repetitive motions. Depending on the severity of shoulder pain, consider trying an exercise with a different kind of equipment.
For example, using dumbbells instead of a barbell on shoulder presses allows the shoulders to work in a more natural, possibly pain-free, range of motion. Persistent pain could be trouble, ranging from anything such as inflammation to impingement and tendinitis to rotator-cuff damage. Don't underestimate the damage such kinds of injuries can mean. Better to learn rotator-cuff exercises yourself than from a physical therapist. Many bodybuilders add shrugs on the end of their shoulder workout, and for good reason: The upper trapezius gets a heavy dose of work on overhead-pressing and lateral-raise movements.
Hence, for most people, completing the work by adding single-joint shrugs seems like an obvious place to work the upper traps. Note, however, that the middle and lower portions of the trapezius don't get that degree of activation, and those areas are better trained on back day. As your body adapts to a training stimulus, it reaches a point of diminishing returns.
At that point, the same effort no longer produces the same results; you're spinning your wheels. Be cautious when starting a new workout program. If you have any special concerns or issues, talk to your doctor before beginning. Create a workout plan and stick to it. Start slowly and gradually increase the duration and intensity of your workouts as you get more fit. Focus on your shoulders a few times a week. Balance out the rest of your workout routine to strengthen the rest of your body.
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Plus, tips on cardio and weight training to get the most out of your routines. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website.
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