5 Rules to strengthen shoulders

Possibly strengthen the shoulders is the most complicated of all in the world of sports. But, as usual, is something that has more to do with the fact that things are not done well and not because it is a particularly difficult exercise muscle.

In this article I will proceed to focus my efforts to explain five basic rules to get it. Perhaps not say basic, but that are important to detect some of our potential failures to train.

Strengthen Shoulders - Press exercise

To strengthen the shoulders properly, we design well to training and start making first multi-joint exercises that are the most demanding and which give us better results.

Also known as compound exercises involve as many muscle fibers as a result of which activate different areas of the body simultaneously. The presses are the most common shoulder multi-joint exercise with the participation of the three heads of the deltoid and triceps and other groups of muscles that help stabilize the body such as the abdomen.

Strengthen Shoulders - Military Press

While the movement of pressure is the same whether you are sitting or standing, there is an important difference between the two types of movements. When standing, we are able to generate a little more push through the hips and knees.

This type of movement, called standing military press, depending on the strength of our back and stabilizer muscles, can help lift more weight (although people with medium or basic level, occurs on the contrary, is a movement that costs more than the seated).

However, seated military press, it is better to help us focus solely on the shoulders, it overrides the strength of other parts of the body responsible, be better if we only want to focus on strengthening the shoulders.

In short, each type of movement has a place in a workout well-designed shoulder. Yes, I recommend that variation is not obsessed over a period.

Strengthen shoulders - Free weight exercises above anything else

The exercises with dumbbells or barbell, are more difficult to control the movements based machines. This increases the stabilizing activity although we use less weight, repetitions, or both, as it is more difficult. But that's an important distinction. Want to make harder the beginning of training exercises, or increase congestion with simple exercises?

It is better to do exercises that are more demanding of energy as to extract more revenue we need to have the most active body. Subsequently, we can do more simple exercises, in which we do not resent us so much comparatively.

Strengthen shoulders - Caution with press behind the neck

It is tempting to train hard, do a few sets of low reps with much weight behind the neck military press, but be careful. Go behind the head could be an error when going to charge more additional weight on the bar with the shoulders.

In the lower shoulder press position with the bar behind the head, shoulder muscles are at their weakest anatomical position, and pull heavy weights significantly increases the risk of a muscle tear. Instead, we can work it with not very high weights to control movement well and avoid shoulder injuries.

Strengthen shoulders - Compound exercises rather than isolation exercises

The pres shoulder are not the only multi-joint movement to strengthen shoulders; vertical dumbbell rowing are in that category too. As long as we use a moderately wide grip, arms going straight sideways, making this a good exercise for the midsection of the deltoid.