Biggest Training Blunders For Shoulder

You can not make real gains if you’re making mistakes. Here’s a handful of some common form breakdowns that can happen on shoulder day and tips on how you can avoid them.

Google “shoulder training blunders,” and the search engine will spit out many articles featuring like “Don’t use bad form,” “Always move through the full range of motion,” and “Never go too heavy.”

Those warnings apply to any exercise you do and regardless of body part. Still, I could remind you hundreds of the times to follow your textbook technique, but if you do not know that exactly what that is, you’ll simply repeat your errors until somebody points them out.

And that’s where we come in. Instead of telling you to “use the good form,” we’re going to present you the evidence of most-common delt-and-upper-traps mistakes. We’ll show you how to correct them. That way, you’ll be better recognize your own boo-boos so that you can right the ship.

Blunder 1: Not Leading With Your Elbow On The Lateral-Raise Movements

With lateral raises, a single-joint exercise for your middle delts, you start with your hand beside you and try to bring it out to your side just below the shoulder height. There’s two ways to get there, but only the one is effective for building middle delts.

Lateral Raises

The blunder we’re focusing here is one in which trainers try to keep their elbow low and raise their hand by hinging at the elbow. If you do this, then your upper arm doesn’t move through much of range of motion, even though still your hand finishes where it’s supposed to finish.

Your hand and elbow must move as a unit in this exercise. Keep your elbow up; also your entire forearm must be parallel to the ground at the top. When you do that, your upper arm must go through the full range of motion, meaning that the middle delt is fully engaged.

Blunder 2: Wrong Grip For Your Goals On Upright Rows

Presses may be your best multijoint movement on shoulder day, but upright rows are another the great exercise. Most individuals don’t give much care to their grip which is a mistake, because it can have a great effect on muscle activation.

Upright Rows

If you paid attention to point made above, you’ll know when your upper arms should go straight out to your sides, then your middle delts maximally contract. That happens when you take a wide grip on a bar. But if you take a close grip on bar, watch that where your elbows go instead. They must move forward noticeably. That puts more emphasis on your front delts and reduces it on middle delts.

However, it internally rotates your shoulders, which over time should contribute to poor posture, shoulder impingement, and also the  rotator-cuff injuries.

Blunder 3: Going Heavy When Pressing Behind The Head

The overhead press are the major multijoint exercise for your shoulders, comes in a variety of types, each little bit different from the others. You can perform them seated or standing, with dumbbells, or with machine, or barbell, and take the  barbell to your front or behind your head.

Especially when going heavy, beware of behind-the-head barbell version. That’s because in that bottom position with the barbell behind your head, those shoulder muscles are at their weakest anatomical position, and also going heavy significantly increases the risk of a tear.

Blunder 4: Rolling Your Shoulders When Shrugging

The shrug is done by elevating the shoulders, ideally straight up against the gravity. Shoulder elevation is not a rolling or the rotation motion. But that’s what many of the bodybuilders mistakenly do.

Hammer shruggs

The upper traps are best worked when shruged in a straight up and down the plane, because these muscle shortens optimally in only the single direction-up. Shrugging through any of the other plane reduces the exercise’s effectiveness while raising risk of severe injury.

Also Read:- Add Inches To The Biceps Through Spring Breaks

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