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.
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.