Shoulder Training
To train the shoulder,we must first know what the "shoulders" do.The shoulders are made up of three separate heads,the anterior (front) lateral (side) and posterior (rear).The function of these are to raise the arms to the front,side and rear.There is also the rotator cuff.The rotator cuff is a group of flat tendons which fuse together and surround the front, back, and top of the shoulder joint like a cuff on a shirt sleeve. These tendons are connected individually to short, but very important, muscles that originate from the scapula. When the muscles contract, they pull on the rotator cuff tendon, causing the shoulder to rotate upward, inward, or outward, hence the name "rotator cuff." Most shoulder injuries are related to these tendons.
Shoulder Presses.This exercise allows you to use a lot of weight,primarily because your triceps are doing the bulk of the work.This is because your shoulders do not straighten your arms,obviously.A percentage of the weight is transfered to the shoulder and that is why you get results.The shoulders are relatively small,and don't need a lot of weight.I use a move that is like a shoulder "flye".This allows you to use more weight than you can use for a "raise".This is due to having more leverage.
To perform this,take two dumbells of moderate weight.Support your body by leaning your thighs against the dumbell rack.Raise the dbs,as if you were going to press them.Your upper arms are parallel to the floor,with your forearms bent at a 90 degree angle.Your palms face forward.The inside ends of the dbs are lower than the outside ends.Now,without straightening your arms,raise the dbs,using the lateral head.The angle between your upper arm and forearm remains 90 degrees.The dbs will move closer to one another.
Here I would like to make a point.Once the lateral head is contracted to it's maximum,that is the end of the range of motion(ROM).This move is an overhead flye.I recommend starting your workout with this.
Lateral Raise
One of the basic principles of my method is to keep a constant tension on the muscle being targeted.Another is to initiate the move using the target muscle.For a lateral (side) raise.Take a light db.Keep your shoulder girdle DOWN.Contract the lateral head,and from that contraction your arm will rise to the side.Under control.No momentum.Once your muscle is contracted to the fullest,that's it.DO NOT raise it further.That would involve the trapezius,a brutally strong muscle ,that is not invited to the party.
Lower,under control,only to a point where you feel the tension leaving the muscle.Now, WILL your arm up again,squeezing the side head to it's maximum.Keep your pinky up as if pouring a glass of water.If you simply must have some "advanced" info,try cocking your wrist back and imagine "pushing" your hand out,directly from your shoulder,as if you had no arm.Use a weight that you can get 10 reps with and do 15,NO MATTER WHAT.Then using the same weight pump out 15 one-handed overhead flyes.Fun stuff.
Rear Raise
As with the lateral head,the rear head functions similiarly to a hinge,with your upper arm being the "door".If you observe most people doing bent-over raises,you will soon notice that they are using a lot of weight,and squeezing their shoulder blades together.Your rear delts do not squeeze your shoulder blades together.Your rhomboids do.Again,some of the weight is transferred and that's why they work.I focus all my energy on the muscle being trained.If you hold a piece of paper in the sunlight,will it catch fire?I doubt it.If you focus the sun's rays with a magnifying glass? I believe in focussing all my energy,physical and mental on the muscle I'm training.
I do these one arm at a time,as with the lateral raise.Bent over,sitting or kneeling on a bench,hold a light db out to the side.Follow all the directions given for the lateral raise,this time raising the arm to the rear.The "flyes" in this case could consist of doing traditional bent-over raises.This would amount to a "pre-exhaust" where the rhomboids would force the tired rear delts to perform more work.This is optional and I don't do it.
Front Raises
There are many factors that may predispose one person to impingement and rotator cuff problems. The most common is the shape and thickness of the acromion (the bone forming the roof of the shoulder). If the acromion has a bone spur on the front edge, it is more likely to impinge on the rotator cuff when the arm is elevated forward. Activities which involve forward elevation of the arm may put an individual at higher risk for rotator cuff injury.If you have cuff problems,you may wish to consider this.
I personally don't train front delts,for several reasons which I don't need to go into to.If you want to do front raises,the basic idea is the same as the other raises.Once again,the muscle is a hinge.Initiate the move with the muscle.Keep constant tension on the muscle.Don't use momentum.
I'm not saying not to do military presses,etc.I assume most people are familiar with these.I'm just trying to bring some things that I find effective,that people may not be aware of.One thing about the miltary press that I would say is that if you do these behind the neck,do not go lower than the middle of your head.This places you shoulder in a most precarious position that could be trouble if you're using a lot of weight.I prefer to do these to the front.
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Originally Posted by Twistdenigma
ne that has the pulley higher than usual,relative to the bench,use that.Holding a "triceps rope" with your palms facing each other,initiate the move by drawing the shoulders back,without bending the arms.This pre-contracts the rhomboids,effectively taking them out of it.
