Shoulder exercises

Basic Theory

The shoulder joint is the most mobile in the entire joint-ligament system. The deltoid muscles, despite the fact that they form a single mechanism called the shoulder girdle, work separately. Each bundle has its own function, which is combined with the anatomical functions of large muscle segments, such as the back or chest.

The main load of the deltas is received in non-specialized basic exercises, for example, in the bench press or in pull-ups with various pulls. If you want to pump up your shoulders, be sure to take into account this fact of biomechanics. In addition to such exercises, there is a list of specialized ones. Some of them are useful, while others, on the contrary, harm the progress and condition of the shoulder muscles.

It is impossible not to mention weightlifting exercises. Snatches, pushes, swings of dumbbells with both hands, etc. These movements are not typical for fitness and gyms. They are used to develop special speed-strength characteristics, which the average visitor to a fitness club often does not need.

Basic exercises for shoulders

Barbell Chest Press (Standing and Seated)

The standing version is called the "Army Press". Contrary to stereotypes, this press is less dangerous for the back than doing it while sitting. It is known from physiology that the spine receives the greatest load in a sitting position. Less - standing, and almost zero - lying down.

Therefore, if you have back injuries or other physiological pathologies, pay attention to the classic military press.

From a biomechanical point of view, the chest press activates the anterior deltoid and a number of torso muscles: pectorals, abs, anterior serratus, back extensors and even the latissimus dorsi. The format of this press is basic. The exercise is considered specialized due to the ability to take a large weight of the load and thereby stimulate the shoulder muscles to develop.

The weight will be less than in the bench press or bent-over barbell press, but the lion's share of the work will be taken on by the front deltoids, which is the key criterion for choosing this exercise.

The main technical error is a single plane of execution of the press. The start of the movement occurs in the frontal plane - in front of the face. As the press progresses, the barbell must be moved to a single plane with the torso, that is, above the head. The front press will not have a significant effect on the deltoids.

Seated Overhead Barbell Press

At first glance, the exercise has similar biomechanics to the military press, but this is not so. The change in the working plane radically changes the active muscle groups. The inversion of the humerus changes the position of the acromion of the scapula, and the fibers of the middle deltoid begin to replace the anterior. As a result, the press is performed mainly due to the middle deltoid, and not the anterior, as is commonly believed.

Therefore, the working weight will be lower. Many people do not feel comfortable doing this exercise. This is due to poor elasticity and flexibility of the pectoral muscles. Train full-amplitude pulls and pull-ups to get rid of such stiffness.

The main nuance of the correct technique of performing the overhead press is the unchanging trajectory of the barbell. This is the key difference from the chest press. Here you need to deliberately move your elbows back so that the barbell moves in the plane behind you. This is explained by the non-standard position of the fibers of the middle deltoid and the corresponding load.

The overhead barbell press is the only shoulder exercise that can create a strength stimulus for the middle delts. Isolation swings don't come close.

Dumbbell press standing or seated

Another modified biomechanics. Now the plane of movement of the projectiles coincides with the position of the body. The front deltoid receives the load to a greater extent, but the middle one participates as a stabilizer together with the rotator cuffs of the shoulders.

The working weight will be lower, as a result of which the overall load factor is less than when performing chest or overhead presses. Among the advantages of the exercise, one can note the development of stabilizing muscles, novelty, a new motor stereotype and the absence of load on the pectoral muscles, which supposedly "steal" it in classic chest presses.

We do not recommend focusing on this press. This exercise is great as a secondary movement to add variety to your shoulder training.

Parasite exercises for shoulders

Arnold Press

Despite the name, the exercise has nothing to do with the great bodybuilder of the golden age of bodybuilding. The Arnold Press is an imitation of the biomechanics of the kettlebell press. The biomechanics have no advantages and are no better than regular dumbbell presses.

Front Dumbbell Raises

Insufficient weight of the weights, low load factor, too long uncomfortable levers, which causes the risk of injury. The only safe option for lifting weights in front of you is kettlebell swings. The exercise is practiced in CrossFit and weightlifting. Working the body, its deviation and involving the legs in the work eliminates the isolating load, as a result of which the shoulder joint is less susceptible to injury. For fitness purposes, where athletes try to isolate the muscle as much as possible, this option is not suitable.

Bent-over Dumbbell Flyes or Pec-Deck Machine Flyes

An isolation exercise for the rear deltoid. Absolutely useless in the context of shoulder muscle development. The rear deltoid works differently. It is activated during pull-ups or pull-ups, and not during arm extensions with a small weight. The rear deltoid is the strongest segment of the shoulder muscles. Doing such breedings is a waste of time. The scheme is relevant for training for weight loss, when a person does not have the goal of stimulating the muscles. He needs to spend energy due to a large training volume. In such a situation, breedings will not hurt.

Dumbbell Lateral Raises (Side Raises)

In the fitness world, the exercise is considered the only movement that can pump up the shoulders, in particular the middle deltoid. This is partly true. Here, the middle deltoid works mainly, sharing the load only with the trapezius. However, the movement is unnatural for a person , especially with additional weights.

You will not be able to load the middle deltoid in this format. It is anatomically incorrect, as a result of which the strength potential will be extremely weak. The central nervous system will not allow joints to be injured in this way.

In general, dumbbell side raises cannot be called a parasitic exercise, since with the right selection of weights, it can significantly improve the tone of the middle delta. In practice, the desire to take the heaviest dumbbells leads to the collapse of biomechanics and the possible productivity of the exercise.

Experienced trainers know that it is easier to prohibit this exercise than to discourage a beginner from pursuing the working weight at the expense of technique.