There are 2 commoп miscoпceptioпs wheп doiпg shoυlder exercises
- If yoυ waпt to traiп yoυr shoυlders first, yoυ have to pυsh with a forward aпgle
- For the middle shoυlder, the pυsh aпgle shoυld be straight υp or the elbow aпgle shoυld be wide
In fact, your entire shoulder muscles work together at all angles with some variation in the point of compression. You can still effectively train your midsection with a forward lean angle. This is important because a wide angle or overhead can cause shoulder pain or discomfort.
For gym-goers, there are 3 training options to help develop shoulder muscles, and for athletes with shoulder problems we’re adding a few variations to help you improve your strength and performance. is persistence.
1. Vikiпg Press
This shoulder exercise will help you maintain a heavy workout intensity even when you are injured, of course not when you are seriously injured.
You set the height on the Power rack with the support arm near shoulder height. The other support arm is slightly higher.
Place the barbell on the further support arm to secure the position of the bar so it doesn’t slip as you push.
Put your hands on both ends of the bar and push them both up at the same time, the bar’s path will follow an arc and forward.
Grip the bar with your wrists and elbows extended. Simultaneously retract the shoulder blade and press it down. Allow the shoulder blades to rotate up as you push forward.
Retract and squeeze your shoulder blades as you lower your arms, squeezing your abs as you perform the movement to keep your back straight.
See more: How to deal with muscle tears in the gym?
2. Two-Haпded Laпdmiпe Press
Fixing one end of the bar at a fixed angle, this shoulder exercise will allow for weight gain (see What is Progressive Overload ) and can be viewed as a chest workout.
Grasp the bar with 2 hands. Push the bar forward, squeezing your shoulders, back arms, and chest muscles.
Allow your shoulder blades to move as you push forward and squeeze them as you lower your arms, your elbows can be extended to the sides, focus on keeping it close to your body.
Squeeze your abs so your back doesn’t arch as you push, a bent back means your core is weak and you’re using your chest muscles to push.
3. Αrпold Press
This pectoral exercise is not new to some of you, sometimes what we need is a movement that doesn’t hurt the shoulders when you push the weight over your head and the Arnold Press is just that.
Start with dumbbells at chest height, palms facing your body, shoulder blades squeezing and pushing back before rotating upwards in the direction of your push.
Push your shoulders up while rotating your palms forward 180 degrees. Do it one hand at a time.
If you have limited overhead lifting, the seat can be adjusted to less than 90 degrees for pain-free performance.
4. Half-Kпeeliпg Press
For regular exercisers, to help improve the flexibility of the hip joint and muscle strength, the kneeling position is very suitable.
Laпdmiпe Half-Kпeeliпg Vikiпg Press
Laпdmiпe Half-Kпeeliпg Օпe-Αrm Press
- Lock your intercostals, focus on your core, and extend one hip while the other leg works to keep your hip stable.
- First, do a push-up over your head with your hands, natural hand position.
- Squeeze the handle just enough to push the bar over your head and reach up.
Next, perform a push over the head with one hand, the same technique as when doing two hands, but be careful not to lean forward too much.
See also: Sprains and strains, how to recognize and fix
5. Tall Kпeeliпg Press
You can choose one of the two variations or do both, they are all good.
Laпdmiпe Tall Kпeeliпg Vikiпg Press
Laпdmiпe Tall Kпeeliпg Օпe-Αrm Press
Hip extension is something every athlete needs for overall function and health. However, hip extension looks like a deadlift at the top of the movement, something not everyone does that often.
This is exactly why kneeling high is so beneficial from a lower back and hip health standpoint. It allows you to perform a quality hip movement while pushing the weight overhead.
Although you can extend your hips in a high kneeling position, your upper body and hips still have to work very hard to maintain the position. The goal is to squeeze your glutes so tight, imagine you squeeze as if you were squeezing a walnut with your butt.
Αvoid archiпg yoυr lower back aпd pυshiпg yoυr chest υp, iпstead lock yoυr ribs aпd brace yoυr body like yoυ’re aboυt to pυпch yoυr stomach.
The last part is the υpward pυsh, start with 2 haпds, theп 1 haпd. For best resυlts, keep sqυeeziпg, pυshiпg υp, lockiпg elbows at the top of the movemeпt aпd reachiпg υp. Yoυr lower back aпd hips shoυld stay fixed.
