Several times, many of us probably finished rigorous shoulder training with a few sets of lateral raises. However, there is another underrated exercise to consider the next time you want to develop your deltoid muscles. It’s Polykin Rays.
Created by late muscular scientist Charles Polykin, this variation not only allows you to use heavier weights than lateral raises, but also makes your weights feel heavier, a new type of shoulder. We offer challenges.
According to the key Men’s health Ebenezer Samuel, fitness director at CSCS, and Brett Williams, fitness editor at NASM, are to pay attention to the finer details of the exercise.
How to do Polykin Rays
Lateral raises have long been the gold standard for shaping shoulders that work to fit the size of the deltoid muscles. Performing exercises is relatively routine. Raise your arms on the plane of your shoulder blades and control your hips down for a short while.
According to Samuel, the Polykin Rays twist focuses (or reduces weight) on the eccentricity, fighting resistance from gravity while adding more time under tension.
“That’s the challenge of Polykin Rays,” says Samuel. “By doing so, you will be able to move heavier weights than usual.” The Polykin Rays setup begins at a 90 degree angle with a neutral elbow or arm. “Instantly, all we did was turn off the shoulder lever, which greatly reduces the stress and tension on the shoulder,” Samuel continues.
From there, bring your elbows closer and raise the weight. The challenges of this move will continue soon. Normally, when you get close to where you can raise your arms and raise them sideways, straighten your elbows. The lever is now much longer. Then lower for 3-4 seconds in a slow and controlled manner.
Men’s health
Men’s health
“The main advantage of Polykin Rays is that they lower their good control and lose weight over time,” says Samuel.
Polykin Rays is not the heaviest exercise in shoulder workouts, so it’s a good idea to adjust your exercise towards the end of your routine, if not the last one. 3 sets of 6 to 8 repetitions are best. Focus on keeping that time tense for 3-4 seconds. This can be up to 30 seconds of additional work per set.
“You hit a heavy shoulder press, you made some lateral rises, maybe you did some windmills, by now your shoulders are tired,” Samuel says. increase. “This movement can cause some extra eccentric contractions at the end of the set.
Want to master more movements? See the entire Form Check series.
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