When it comes to building a superhero-worthy upper body, men usually think of thick breasts and monsters Bis and Tris first, often ignoring the importance of having a wide-shoulder set.
Building a boulder shoulder requires a lot of press and accessory work, including a lot of raises. Importantly, delicate shoulders and unnecessary strain on the muscles can lead to pain and injuries that are difficult to repair.
Celebrity strength coach Gunner Peterson leads this latest elite trainer video. Men’s health Fitness directors Ebenezer Samuel, CSCS, can increase gain and relieve pain in the long run by targeting different angles by fine-tuning three regular shoulder exercises.
Switch lateral raises
One of the standard shoulder exercises is lateral elevation, which is a reliable lift for the deltoid muscles. However, as Peterson points out, not all shoulder joints are made the same, and some people cannot tolerate excessive tension. Lateral elevation is one of the traditional standing exercises that causes “pinching” or collisions on some shoulders over time.
Peterson proposes another method. Support your abdomen on a sloping bench and try a more natural, high-sloping lateral elevation. According to Samuel, this subtle adjustment can also allow the rhomboid muscles to function while reducing the strain on the joints (another version, the palm can be raised up). Try 2-5 sets of 12-15 iterations as a finisher.
Rethink the overhead press
Shoulder training wouldn’t be complete without some sort of overhead press, but Peterson says he no longer has to concentrate on the standard barbell press. From mines to Viking press bars and other tools, devise other equipment at your disposal to select other anchor points that target different parts of your shoulder. You can run a range of low iterations (6 iterations) or 8-12 iterations, depending on your goal and the amount of load you use.
“Don’t be bound by what the machine’s placard says. There’s a much bigger world there. Use your imagination,” says Peterson.
Get “mechanical” with drop set
This drop set variation does not cycle through different weights. Instead, reposition your body. According to Peterson, a mechanical drop set allows you to change anchor points within the same exercise to move intensity levels at different parts of the move.
On certain shoulder machines, you can adjust where you want the weight to be heavier, in the center or bottom of the movement.
The same theory applies to dumbbells, but this time I’m just manipulating posture. You can change the intensity of your movement by standing straight, fishing, fishing, and increasing the weight from the dead hang, and you can stay within the range of 8 to 15 times.
“It’s inclusive,” says Peterson. “You can get more from the set than if you don’t have enough weight. You can do that with a lighter weight because the weight feels heavier as you progress.”
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