Arnold Shoulder Press
Description
Current governor and six time Mr. Olympia, Arnold Schwarzengger, used this variation of the shoulder press while training for his bodybuilding competitions - which is why it has been dubbed the “Arnold shoulder press”. The variation - which involves alternating the arm position to alternate muscular recruitment within the shoulder - is quite advanced and should be performed using lighter weights than you would normally use for a typical shoulder press.
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Execution
- Select appropriately weighted dumbbells and sit on an upright bench.
- Kick the dumbbells up to a position that has the palms facing the shoulders.
- Exhale, drive the weights overhead and gradually rotate the palms away from the body throughout the motion.
- Inhale and at a controlled speed, lower the weights back down while gradually turning the palms back inwards.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the Arnold shoulder press while in a standing position will draw additional recruitment from the core muscles to maintain the upright position.
Overhead Barbell Press
Description
This overhead barbell press is commonly used to strengthen the muscles within the shoulder region. Several variations are possible, all if which are discussed below. For simplicity, the instructions below are in reference to performing the movement to the front, with elbows in line with shoulders (3:00 & 9:00). Although the to-the-front version of the overhead barbell press is effective in recruiting all heads of the deltoids, the primary focus is on the anterior (front) deltoid with the secondary focus being on the middle portion of the shoulders.
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Execution
- Sit in an upright position on the appropriate bench with feet shoulder width apart.
- Reach up and grasp barbell using a closed grip at a position that has your wrists in alignment with elbows.
- Since starting can be awkward, have a spotter help you lift the bar off the rack and into a position that has you holding the barbell overhead.
- Inhale and lower down at a controlled speed until arms reach a 90 degree level. In most cases, this will be when bar reaches nose level.
- Exhale, extend arms and drive the weight back up to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Bringing the bar behind the head instead of the front when performing the overhead barbell press will increase the recruitment of the middle deltoid. However, this method comes with a heightened risk of injury due to the additional stress placed on the shoulder capsule and the cervical disks of your neck region. This method increases your chances of sustaining a hernia.
Front Dumbbell Raises
Description
In most cases, isolating the front of the shoulders (anterior deltoids) isn’t necessary due to the fact they’re recruited and strengthened every time a pressing movement is performed for the chest. With that being said, if rehabilitation is your goal or your anterior deltoids are stubborn and require specific isolation, then front dumbbell raises make for a great additon to your routine. Front dumbbell raises are quite similar to the lateral raise, only instead of raising your arms laterally (to the sides), you raise them straight out to the front while holding a weight.
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Execution
- Stand in an erect position with an appropriately weighted dumbbell in each hand.
- Exhale and with palm facing the ground, elevate your arm to the front, halting movement once dumbbell reaches shoulder height. It is important to keep a slight bend in the elbow throughout the movement to alleviate joint stress.
- Inhale and lower back down at a controlled speed. You want to stop the downward descent just shy of the thigh in order to keep constant resistance on the shoulder and prevent any rest the muscles will get during the set.
- Repeat until the desired number of repetitions are completed.
Front dumbbell raises can be done with both arms simultaneously until fatigue sets in. Once this happens, alternate repetitions between arms. This will give each arm a slightly longer rest period and allow a few more repetitions to be completed.
Performing front dumbbell raises with your hands in a thumb-up position rather than pointing your palms down will place slightly more stress on the anterior deltoid and draw recruitment from the biceps to hold the elbow in a slightly bent position.
Front dumbbell raises work extremely well when performed before a close grip overhead plate press in a superset. Performing the plate press immediately after the frontal raise will allow you to take the anterior deltoids to a further level of muscle fatigue.
Lying Dumbbell Laterals
Description
The lying dumbbell raise draws a slightly different recruitment pattern than the standing method. While both versions effectively target the mid-shoulder region, maximum emphasis is placed on the muscle at different ranges of motion. While standing, the mid-shoulder maximally contracts while the dumbbell is brought up to shoulder height. However, the lying version draws maximal mid-shoulder recruitment upon movement initiation. As a result, it may be a good idea to mix up the two versions to keep the muscles guessing.
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Execution
- Select an appropriately weighted dumbbell, keeping in mind that the lying version is slightly more difficult to perform than the standing method.
- While lying to the side on a flat bench, prop yourself up using your elbow. The dumbbell should be placed in your opposing hand and resting alongside the outer-thigh.
- Exhale and while maintaining a slight bend in the elbow, elevate your arm out to the side. Stop at a 45 degree angle. Hold position for 1-2 seconds.
- Inhale and at a controlled speed, lower your arm back down to a position approximately 2 inches from the outer thigh. By not dropping the arm completely back down to starting position, the mid-shoulder does not get alleviated from the resistance.
- Repeat until the desired number of repetitions are completed.
Incline Shoulder Raises
Description
Front dumbbell raises can be done with either a straight bar or dumbbells and they are an excellent method to isolate the anterior (front) aspect of the shoulder region. Throughout execution, it is important not to raise the weights too high and at the same time, it is equally important not to lower the weights too low. When the dumbbells / straight bar is lowered to a point where they make contact with the legs, the stress is alleviated from the shoulders - the opposite of what you want. If the dumbbell / straight bar is raised too high, the same effect will occur and the shoulder stress will be reduced. It is important to work within a specific range of motion to maximize the involvement of the anterior deltoid. That range is approximately 45 degrees during the upward phase and stopping just above the legs on the downward phase.
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Execution
- Set the incline bench to a 35 to 45 degree angle.
- After making an appropriate weight selection (dumbbells or straight bar), lay back on the bench and rest the weights atop the thighs.
NOTE: the elbows should be slightly bent and the hands should be positioned shoulder width apart with the palms facing downwards. - Exhale and elevate the arms up to a 45 degree angle.
- Inhale and lower the weight back down at a controlled speed, stopping just short of leg contact.
- Repeat until the desired number of repetitions are completed.
Overhead Plate Press
Description
As mentioned in the shoulder article, the frontal aspect of the shoulder (anterior deltoids) typically require minimal additional training due to their involvement in pressing movements such as the bench press. In most cases, additional isolation training commonly contributes to over-training. However, if placed appropriately within a professionally designed training regimen, the narrow grip plate press may be a possible solution for those who have difficulty attaining decent shoulder development. While super-setting for the shoulders (performing two consecutive exercises with no rest in between), the narrow grip plate press is a great finisher when complemented by front dumbbell raises. Performing the front raises prior to the plate press will isolate and pre-exhaust the front of the shoulder,. From there, moving into the plate press will draw recruitment from the triceps and take the muscles to a further degree of muscular fatigue.
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Execution
- Grasp the sides of an appropriately weighted barbell, take a step back with one leg for increased stability and position weight at chin level with elbows in front of you.
- Exhale, extend arms and drive the weight overhead - stopping short of full extension. Not fully extending your arms keeps the resistance on the targeted muscles.
- Inhale and slowly lower back down to original starting position.
Variations
The exercise can also be performed by using dumbbells with a neutral grip (thumbs towards you). This may be particularly effective when a increase in weight beyond 45lbs is necessary.
If for whatever reason, stability is a problem, the movement can also be simplified by sitting on an upright bench throughout execution.
Repeat until the desired number of repetitions are completed.
Barbell Upright Row
Description
The barbell upright row exercise is fairly common. Unfortunately, a lot of people perform barbell upright rows incorrectly. As people perform the barbell upright row exercise, most of them tend to elevate the elbows beyond shoulder-level. When this occurs, the trainee is at risk of sustaining an injury to the rotator cuff. When analyzing the anatomy of the shoulder, it is important to note that the space between the head of the humerus (upper arm bone) and the roof of the shoulder joint is very limited. So limited in fact, that the ligaments and muscles (usually the supraspinatus muscle of the rotator cuff) can become impinged between the space. When this happens, swelling occurs which further decreases the available space and leads to more complications such as pain, decreased mobility and weakness. The best way to minimise risk when performing the barbell upright row exercise is to stop the movement once your elbows reach shoulder level. Never elevate beyond shoulder height!
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Execution
- While standing in an upright position, grasp Olympic bar using an overhand grip. Your hands should be positioned approximately two thumb lengths apart.
- Exhale and while maintaining a slight bend at the knees and elbows, elevate the bar to a position that has your elbows and shoulders in alignment.
- Inhale and at a controlled speed, lower the barbell back down to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
The movement can also be performed by holding a dumbbell in each hand as a substitution for the Olympic bar.
The barbell upright row exercise can also be executed by using a narrow bar or rope attachment on a cable machine.
Shoulder Press Machine
Description
The seated shoulder press machine has become somewhat of a staple within fitness facilities. Along with the majority of circuit equipment, the shoulder press machine is an ideal selection for beginners. The pre-determined movement path allows the primary focus to be on the muscle contraction rather than trying to stabilize a complex movement. Overhead pressing movements are the best way to add lean mass to the shoulders.
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Execution
- Adjust the seat to your desired level.
- Grasp handles with a hand placement that allows for wrist-to-elbow alignment.
- Exhale and drive the handles overhead to a position just shy of full elbow extension.
- Inhale and lower down at a controlled speed until the arms reach a 90 degree angle.
- Repeat until the desired number of repetitions are completed.