Avoiding these popular shoulder training blunders will keep you injury-free and on your way to cannonball-sized delts!
#1: Using a lot of behind-the-neck presses
It's not a mistake to use a lot of pressure on your presses. That's how you grow shoulder size and strength. Stick with presses that lower the bar to the front of your head if you're using max weights for really low reps. Guillermo Escalante, Dsc, CSCS, an amateur bodybuilder and sports medicine doctor, warns: “When you lower the rope, the deltoids are lengthening to a completely stretched place, but they're also at their weakest.
When the shoulder is abducted and externally rotated, it poses the greatest risk of injury in any sport. Putting a lot of weight on your body is a recipe for disaster.” Although the joints of some younger bodybuilders may be more robust, the danger is real for many others. If you're doing behind-the-neck presses, keep the weights light.
#2: Lateral Raises: Straightening The Arm
With a slight bend in the elbow, do lateral raises to target the middle delt. When the elbow isn't locked in the movement, the issue occurs. Too often, you'll see guys who bend their arms to 90 degrees at the bottom but straighten them to 180 degrees at the top, particularly when doing one arm at a time. Elbow extension is the action of straightening the limb, and it is performed by the triceps, not the debts. During execution, you are unable to open and close the elbow joint. Maintain a slight bend in the handle.
#3: Rear Delt Exercises: Straightening The Arm
The same elbow extension blunder often appears in rear delt exercises, most notably bent-over lateral raises with dumbbells or cables. When you stretch your elbow, you turn a successful rear-delt exercise into a triceps exercise. The trick here is to keep your arm in a slightly bent position during the set. If you're having trouble, try the reverse fly on the pec-deck unit, which allows you to maintain a slight bed during the workout.
#4 On Upright Rows, Hands Are Too Close
During upright rows, your upper arms can fly out to the sides to target your middle delts. If you use a tight grip, though, that is not the case. When your shoulders are internally rotated, your elbows are pulled forward. Your shoulder joints will suffer as a result of this movement. Your elbows will kick out high and wide with a much wider grip (hands around shoulder width apart), which is ideal for hitting your middle delts. (The front delts also get a workout.) Even if you want to spice up your workout, skip the close-grip edition.
#5: Not Taking Care of The Rotator Cuff Muscles
Sure, you want broad shoulders, which means focusing on the front, center, and back delts with exercises. A smaller group of four rotator cuff muscles, on the other hand, work together to help strengthen the shoulder joint (and that includes during presses for the chest). If you don't train your rotator cuff muscles at the same time as your delts, a strength mismatch develops, making the rotators more vulnerable to injury and chronic pain.
It may not look amazing to do specific rotator cuff work with incredibly light dumbbells, cables, and bands, but it is essential for long-term pain-free training.
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