Giant Shoulders - Shoulder Training for Frontal Axons!

Each one of us harbors a desire to possess mighty and strong shoulders. The question arises as to which exercises are the most effective for developing this resilient muscle group. On the majority of training forums, similar answers emerge - heavy pressing above the head three times a week, lifting weights to the chin, and lateral raises with dumbbells. Such a strategy can work if nature has endowed someone with the appropriate design of the elbow joint. Unfortunately, this is not always the case.

The structure of the shoulder girdle is largely determined by genetics, over which we have no control. Some individuals are particularly susceptible to damage to this sensitive structure. The spatial distance between the scapular spine and the head of the humerus bone is of utmost importance. If this distance is small, there is a high risk of contact between the supraspinatus muscle and this scapular spine, which may result in injuries.

flat, low risk of injuries, conventional space between the cranial muscle and the shoulder blade curved, heightened risk of injuries, slightly reduced space hooks, highest injury risk, notably reduced space Now respond what do you think when someone recommends to the worker to heavily press on his head, does he take into account the anatomy of the shoulder girdle? On the way to bigger and stronger shoulders, not all of us are genetically adapted to perform every exercise.. If someone has Type 1 or Type 2 and makes numerous mistakes during the execution of movement patterns, it can lead to similar problems as Type 3.. Therefore, it's worth utilizing this knowledge if something is amiss.. Primarily, we need to determine how many presses our body can sustain, and also decide which additional exercises to incorporate into our shoulder training to increase this endurance.

This section focuses on presses, the best exercises for shoulder development. We will start with the controversial version, the behind the neck press. Despite appearances, this is one of the best exercises we should do if we care about the size and strength of the shoulder muscles. In an EMG study conducted by one of the world-class trainers, Brett Contreras, it was shown that among the three versions of this press (behind the neck, front, and with dumbbells) the behind the neck press showed the greatest activity of the three main muscles of the shoulder girdle. The other two versions were significantly surpassed. Even if we compare the standing version of the behind the neck press with the version with dumbbells, which causes greater activity of the anterior part of the deltoid muscle, this part is usually overdeveloped in relation to the other parts of the shoulders. Regarding safety? This is one of the most controversial exercises. A person with a healthy posture will not have any problems performing this exercise safely. However, it should not be performed in cases of kyphosis in the thoracic segment or lack of sufficient mobility of the shoulder joint. This exercise is also a good diagnostic test for shoulder health. If you feel discomfort while performing this movement, it may mean that you lack sufficient mobility or have an unfavorable shoulder girdle structure. Remember that it is not the exercise that is the problem, but the technique, structural problems, or anatomical structure.

Another highly effective exercise is the facial retraction exercise. It is often overlooked in strength training, despite its significant impact on muscle development. Through the facial retraction exercise, we can also train the quadriceps muscle, which is often neglected. The facial retraction exercise is one of the best exercises for developing the posterior shoulder muscles. Furthermore, this exercise allows us to develop the rotator cuff, which is crucial for performing various chest exercises. The movement executed in this exercise also contributes to stabilizing the scapula, which is essential for proper joint and muscle function. Another advantage of this exercise is that it enables the improvement of external shoulder rotation, which is often lacking in many individuals. We can perform it either as one of the main exercises with higher weight or as an activation before all chest exercises.

Similar to the face pull exercise mentioned earlier, the Cuban press is another exercise that greatly develops the middle acton and back acton of the brachial muscles, but in addition to that and its frontal part. In this case, it also takes into account the function of the hand muscles – external rotation. Besides the rotation itself, the Cuban press also includes pressing and pulling the hamstring. This exercise appears in most of the training programs of the best motor and strength training trainers. Due to the fact that the movement begins from the belt and ends with the dumbbells over the head, the muscles of the back strap are also involved. Unlike the typical lifting of the barbell to the chin, there is only a partial lift of the dumbbells in the Cuban press, which reduces the risk of injury. In addition, the Cuban press can also serve as an excellent preparation for weightlifting (very similar movement as in the exercise hang snatch). Due to the high degree of difficulty of this exercise, it is advisable to start with lower weights and focus on the pace and technique.

There's also an alternative for people with painful disorders or discomfort when pressing the neck, front of the head or with the hamstrings. In this case, there's a half-squat one-arm landmine deployment press, and this long and complicated name will probably discourage you from exercising. However, I would like to propose another alternative if you are in pain or discomfort when pressing the neck or head. This exercise is an excellent method for stretching our hip flexors, and as most of us lead a sedentary lifestyle, it is important to remember the mobility of this structure. Here, we work on stabilization and, due to the asymmetrical nature of this exercise, also on anti-rotation - we strengthen our abdomen in functions that require it to work every day. In hardly any variant of pressing above the head, we improve the stability of our scapula and mobility of the thoracic spine. Most trainees have problems with fully extending their arms when performing presses above the head. This is due, among other things, to a shortened thoracic spine. Here, without any problems, everyone will be able to perform a full range of motion, which will result in an increase in strength and improvement in the stability of movement when we return to the basic versions of presses above the head. Due to the thicker end of the barbell, our forearm will receive a new stimulus, which will result in an improvement in grip strength. This is actually a perfect exercise for training the deltoid muscles without unnecessary strain on our joints.

In a nutshell, you should focus on the basics, which are heavy pulling exercises, while also keeping in mind the limitations of movement and trauma. In such a situation, it may be beneficial to use alternative exercises. Through proper manipulation of training parameters (weight, number of sets, number of repetitions, or speed), by performing pulling exercises, face-pulling, or any other movements that involve rotation in the shoulder area, you can build robust, large, and most importantly healthy deltoid muscles that will serve you for many years of training. And what are your favorite exercises? Share them in the comments!