8 rules of shoulder training


Shoulder muscles, colloquially also called barges, are a muscular part that more than others are exposed to the possibility of injury. This article presents 8 principles that can minimize the risk of stopping training due to undesirable injuries, and also indicate how to exercise to make the shoulders extremely powerful and powerful. Learn 8 rules of shoulder training!

  1. Start training your shoulders from bench press

Beginning the training of shoulder muscles from exercises involving the squeezing of a load in the form of a barbell or a dumbbell weight upwards, it perfectly influences the use of energy potential at the beginning of training. It is an exercise involving all three heads of the shoulder muscles, thanks to which the body is able to generate more strength. The recommended number of movements in the series during extrusion to the shoulder muscles is within the limit of 6-12 repetitions.

  1. Set the starting position of the exercise

An important difference between the execution of the extrusion movement in such starting positions as sitting or standing is based on the isolation of the shoulder muscles. By doing this exercise in a standing position, it is possible to generate additional strength using the hips and knees. This type of movement, commonly known as military squeeze, allows the use of larger weights, or more repetitions than in a sitting position. By doing this exercise, sitting almost all of the work is focused on the shoulder muscles.

  1. At the beginning exercise with a free load

Doing exercises with free weights increases the stabilizer’s activity, so the weight or number of repetitions used is smaller than when the same movement is performed on the machine. It is recommended that exercises on free weights should be performed at the beginning of training, when the energy resources are at a higher level, and the shoulder muscles have not yet experienced fatigue.


Here you can read: What should you know about your shoulders training?

  1. Keep squeezing from behind your neck

For a long time now, the weight has given men the feeling of being powerful and strong. However, in every exercise the weight becomes helpful in achieving success. An example of this is pressing the bar from behind the head. This is because in the lowering phase the shoulder muscles are in the weakest anatomical position for them. To avoid an injury, it is better to reduce the weight and add the number of repetitions.

  1. Make an elevated barbell along the torso

This exercise also belongs to the group of those that affect the three heads of the shoulder muscles. When using moderate grip, the arms should be directed sideways, which in the subsequent stages of movement will cause the passage of the impulse of the force of all three heads of the shoulder muscles.

  1. After combined exercises, use isolated exercises

After doing heavy exercises affecting all three heads of shoulder muscles, it’s time to focus on isolating each one. When performing exercises, a constant degree of deflection in the elbow should be maintained throughout the movement. It is recommended to focus not on the weight, but on the number of repetitions, because too much load can adversely affect the elbow joints.

  1. To engage the front head of the shoulders, make the ascents forward

In the exercises consisting of raising the arms directly in front of the body up, the main activity of the deltoid muscle focuses on the head. Exercises can be performed in a sitting or standing position and using one or two hands at the same time.

  1. By making the ascenders sideways you will focus on the lateral head of the shoulder muscles

The lateral head of the deltoid muscle is involved by moving the arm sideways up. As in the exercises on the front head, you can modify the starting position and the work of the hands (together or separately).


You can also read: What to do when your shoulders won’t grow?

Posted on: December 4, 2018

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