When i first joined the gym, i often focused my workouts on the back, chest, abdomen and the four major muscle groups of the legs. The following is an analysis of the 4 common mistakes in shoulder training, reminding our fellow athletes not to underestimate these mistakes, which can cause damage to our workout results.
Mistake 1: Shoulder shrugging during shoulder training
Shoulder thrusts, side planks and front planks are 3 movements that are often used by bodybuilders, but during training, trainers tend to shrug their shoulders without thinking, which makes the upper trapezius involved in training too much, disrupting the movement pattern of the shoulder and changing the power point, thus reducing the stimulation of the deltoid and making the shoulder feel less powerful, which can seriously cause a bad physique of slipping the shoulder.
Mistake 2: Excessive involvement of the anterior deltoid, resulting in poor deltoid definition
When training, the front bundle is often the main focus of shoulder training, forgetting to work on the middle and rear bundles, resulting in a poorly defined shoulder.
Mistake 3: Lack of pulley machines in the movement training programme
Dumbbells and barbells are the machines we often use, but they stimulate the deltoids for a relatively short duration, unlike the pulley machine, which can stimulate the deltoids from multiple angles and can continuously maintain the contraction tension and resistance of the muscles, improving the overall shoulder workout.
Mistake 4: Excessive elbow extension over the body and excessive body rocking during the workout
For example, in side planks, bodybuilders tend to stretch their arms backwards so that the angle between it and the torso is greater than 180 degrees, which results in the triceps of the arms being involved, reducing the effect of the deltoid exercise; at the same time not being able to rock the body excessively, so that the power that has just been collected together is severely depleted, preventing the trainer from lifting greater weights and having a great impact on the deltoid exercise.
Here are 4 recommended movements to experience the different sensations of engorgement they bring to us in the actual workout and know the importance of mastering proper fitness.
Movement 1: Dumbbell shoulder press (exercise muscles: Anterior and middle deltoid bundles)
In the process of shoulder training, some bodybuilders complain that their shoulders are too small and they can't train much. This movement is good to make up for this deficiency, enabling the strength and circumference of the shoulders to be improved and the range of motion of the shoulders to become larger, fully exercising the anterior and middle deltoid bundles.
Stand with your body in a standing position, holding the dumbbells in both hands above your shoulders, palms facing forward, keeping your lower back straight.
Raise the dumbbells with arms straight up and eyes looking straight ahead.
At the highest point, hold the movement for 2 seconds, then bend your arms at the elbows to bring the dumbbells back to the starting point and repeat the movement.
Recommended training intensity is 3-4 sets of 8-10 reps each.
Movement 2 : Rope front planks (exercise muscle: Anterior deltoid)
This movement uses a cable to pull up the weight so that the anterior deltoid muscle can maintain constant tension and resistance. The joint movement involved is shoulder flexion.
Stand with your feet apart, front and back, weight on the front leg, front leg slightly bent, pulley set to the bottom, hands held back on the handles at the thighs, arms straight down.
Pull the weight upwards in front of your body with your arms, when it reaches the top of your head, hold the movement for 2 seconds, straighten your arms upwards and slowly lower the weight back down to the starting point.
Recommended training intensity do 2-4 sets of 10-12 reps each.
Movement 3: Standing dumbbell lateral raises (muscles: Middle and posterior deltoid bundles)
This movement optimally stimulates the middle and posterior deltoid bundles, compensating for the imbalance of the deltoid exercise. During the exercise, light weights are used for maximum stimulation of the middle and posterior bundles, contracting and extending the deltoids in a controlled manner during the lowering and lifting movements, allowing the trainer to feel a strong force on the deltoids.
The body is held in a standing position with the feet shoulder-width apart, holding the bell in both hands at the thighs, palms facing each other.
Keeping the arms straight and slightly bent at the elbows, raise the dumbbells to the sides of the body so that the arms are in a reverse water position.
When the arms are parallel to the floor, hold the movement for 1 second and feel the contraction of the deltoids.
Then slowly lower the arms and return to the original position and repeat the movement.
The intensity of the exercise is 3-4 sets of 10-15 reps each.
Movement 4: Rope face pull (workout muscle: Posterior deltoid)
The rope face pull is a good compound movement to help you build shoulder abduction and strengthen and stimulate the posterior deltoid bundle. It is a multi-muscle group training movement that focuses on controlling internal and external rotation of the arm and stabilising the shoulder to reduce the risk of shoulder injury.
Set the pulley to a high position and stand with your body facing the equipment, holding the ends of the rope with both hands, arms straight and palms facing inwards.
Spread your feet apart front and back, bend your back leg slightly and drop your weight on your back leg, leaning your body slightly backwards.
Keeping your body stable, bend your arms outwards at the elbows and pull the rope towards your shoulders, holding the movement for 2 seconds when your upper arms are in the same plane as your torso, then slowly straighten your arms to bring the weight back to the starting point and repeat.
Recommended intensity is 3-4 sets of 8-10 reps per set.
Caution.
Keep your body stable during the standing shoulder press movement. When attempting medium or large weights, do not lock your elbows completely and keep them slightly bent. It is recommended to use light weights and lower the dumbbells to their lowest point during the workout.
During the rope front planche movement, control the speed of the movement and do not wait for the weight to be lowered to its lowest point before pulling up, but wait for the weight to be pulled upwards almost close to the floor so that the contraction of the muscles is sustained.
In the standing dumbbell side planks movement, take care to keep your body stable, do not appear to sway and appear to compensate for the force, choose small weights for the exercise to stimulate the deltoids more effectively.
During the rope pull, the elbows should not be spread outwards at an angle of more than 180 degrees to reduce excessive involvement of the triceps and to control the speed of weight descent.
Rest time is 1 minute for each movement and the exercise frequency is 1-2 times a week.
If you want to create perfect 3d shoulders, we need to stay away from the above 4 wrong movements and stick to the 4 movements in our training, so that the shoulders can be strongly stimulated in all aspects and reduce the appearance of weak muscle groups, so that we can train into full, satisfying shoulders as soon as possible.