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.
Bent Over Lateral Raises
Description
Bent over lateral raises are classed as an isolation movement and are typically completed nearing the final stages of a back or shoulder workout. However, from my personal experiences, performing bent over lateral raises immediately prior to moving to a row type exercise is a great way to pre-exhaust the muscles of the upper back before drawing assistance from the biceps. For spinal safety reasons, it is important not to allow any curvature within the spine and your body should be positioned almost parallel with the ground. Their are two versions of this movement with each drawing different muscle recruitment. This is the posterior deltoid version..
Execution
- Grasp an appropriately weighted dumbbell in each hand using a neutral grip, slightly bend knees, push buttocks out and while keeping back flat, bend over at the hip until your torso is almost parallel with the floor.
- Exhale, retract shoulder blades and while keeping the elbows slightly bent, pull arms apart until they reach torso height. The dumbbells should be drawn up in alignment with the shoulder.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
External Rotation Exercise
Description
The purpose of the external rotation exercise is to strengthen the external shoulder rotators within the rotator cuff (infraspinatus & teres minor). Muscle imbalances frequently lead to injuries and considering that the shoulders are extra susceptible to injury due to their anatomical makeup, it is important to identify and correct these imbalances. In most cases, the frontal rotators are tight and overdeveloped and the rear rotators (infraspinatus & teres minor) are underdeveloped and weak. Performing the external rotation exercise will strengthen the rear rotators, which is one of the steps in the preventative process against these imbalances. However, it should be noted that these exercises must be strategically placed within a properly tailored program to avoid over-training. These rotation movements should always follow, and never be executed prior to a shoulder, chest or back workout.
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Execution
- Attach a single grip handle onto a pulley positioned at a low 45 degree angle in relation to your shoulder.
- While facing the pulley, grasp the handle using an overhand grip. Draw your arm up until your elbow is in horizontal alignment with your shoulder.
- Exhale and externally rotate shoulder until your knuckles are facing the ceiling and your wrist is in alignment with your elbow.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Note: The pulley-method, which was just described, is the most effective way to target the rear rotators due to the constant tension that is placed upon the targeted muscles throughout the entire movement.
Variations
The external rotation exercise can also be performed by using dumbbells while in a standing position. Unfortunately, once gravity takes over, there is little tension on the targeted muscles near the top of the movement.
Resistance tubing will deliver maximum tension at the top of the movement but as the hand is lowered, the tension gradually decreases. This is a good choice when equipment availability is a factor.
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.
Front Rope Raises
Description
Using the cable machine and the rope attachment to perform front raises is yet another effective way to strengthen the front of the shoulders (anterior deltoids). The notable techniques to be employed throughout execution involve limiting the range of motion. On the decent, it is important to stop prior to the hands reaching the top of the thigh. Doing so will keep the resistance on the shoulders between repetitions. Also, the trainee should also be careful not to extend the arms beyond shoulder height to reduce the risk of sustaining an injury.
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Execution
- Attach the rope to the cable attachment and slide it to the bottom of the column.
- While standing with back towards the weight stack, bend down and pull the rope up between the legs.
- Exhale and while maintaining only a slight bent at the elbows, draw the rope straight forward until the hands reach shoulder height. Briefly hold position.
- Inhale and lower the arms back down at a controlled speed until the hands are approximately 6-8 inches from the thighs.
- Repeat until the desired number of repetitions are completed.
Reverse Cable Flies
Description
While performing reverse flies, it is important to remember that the muscular recruitment can be easily manipulated by alternating the position in which the arms are drawn back. If the arms are in a position that has the elbows in alignment with the shoulders, the primary emphasis will be placed on the posterior region of the shoulder. If the elbows are positioned slightly below the shoulders upon retraction, maximal emphasis will be placed on the upper back region.
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Execution
- Place the appropriate hand grips on the cable attachments and select desired weight. The cable column should be slid upwards if using an adjustable version.
- Grasp the handle grips by bringing the right arm across the left side of the body and the left arm across the right side.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back in an arching motion until a contraction is felt within the rear shoulders/upper back region.
- Inhale and at a controlled speed, lower back to starting position.
- 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.