THE MECHANICS OF SHOULDER TRAINING

Last Updated on January 7, 2021

But there is a somewhat more effective way of doing this movement. Keeping in mind that the action of the shoulders is rotation, try holding the weights out to either side and then bringing them up in an arc, where the dumbbells come together at the top, then bring them down in a similar arc to the starting position. Using dumbbells rather than a barbell means your hands are not locked into position, and lifting them in an arc (similar to that which you use for chest doing dumbbell flyes) allows for extending the range of motion of the exercise.

MACHINE PRESSES

No matter what kind of machine you use, the basic technique of pressing a weight or resistance overhead, extending the triceps during the movement, is the same. Concentrating on how much rotation you’’re getting from the shoulder joint during the movement and how much the elbow is involved will give you a good idea of exactly what kind of movement the machine is allowing you to do.

Remember, in most cases machines don’’t allow for building as much mass and strength but often allow you to do a stricter movement,– and in some cases work through a longer range of motion. One negative aspect of machine presses is that they don’’t allow for strengthening all the support tissue around the joint to the degree that is possible with free weights.

LATERALS

Laterals involve lifting the arms up and out to the side with the arms kept more-or-less straight so that there is no involvement of the elbow joint or the triceps. You can do laterals to the front, side or rear,– although there are specific techniques involved with each type of movement (to be described below). Laterals can be performed using dumbbells, cables and various kinds of machines.

SIDE LATERALS

Stand holding a dumbbell in each hand hanging down by your side, palms facing inward. Lift your arms out to each side, elbows slightly bent, until the weights are level with the top of your head. Pause at the top, then lower the weights under control back to the starting position.