Tshoulder exercises
This polyarticular exercise is intended to strengthen the shoulder muscles .
The shoulder muscles are made up of three main bundles that work in synergy. The shoulder being a complex joint because it is multidirectional, it is essential to master the neck development well in order not to cause injury.
The neck press, for which muscle groups?
This polyarticular movement involves the triceps, upper trapezius and of course the three bundles of deltoids (anterior, middle and posterior) with a predominance of the anterior deltoids.
This exercise, performed with the free bar on a bench without back support, requires a perfect fixity of the bust which is ensured by the sheathing of the abdo-lumbar zone.
In a standing or seated position, it is essential to guarantee good stability of the bust by positioning the feet wide and ensuring good sheathing.
Grab a bar slightly wider than shoulder width and place it at neck level . The elbows are bent and directed towards the ground.
With the head tilted slightly forward, allowing free passage of the bar, push up vertically without fully extending the arms. Then, go down to the level of the upper part of the neck without touching it.
shoulder workout program
This program specially dedicated to the development of the shoulders was developed by our coaches. It includes 4 exercises intended for the shoulders proposed with several variations and combines the techniques of the decreasing and the pyramid for more intensity.
- Seated press with barbell or dumbbell: 6 pyramidal series* 15/12/10/8/10/12 repetitions.
Grasp the barbell or dumbbells pronated at ear level. Make sure your back is fixed and sheathed. Lower back in neutral position, push vertically until arms are fully extended before lowering, taking care that elbows are pointing towards the floor.
*Pyramidal consists of doing a first long series with a moderate load and gradually, with each series, increase the load by decreasing the number of repetitions to end with a long series is light.
Advice
If the neck press creates too much stress on the shoulders (pulling, discomfort), do not hesitate to place the bar in front . It is therefore necessary to adapt the backrest so that the bar passes freely in front of the face.
NB: Caution when using the guide frame:
The elbows must never be directed backwards so as not to create any lesion on the front part of the shoulder. As you descend, keep your elbows in line with your body pointing down . Do not hesitate to reposition yourself with each repetition at the beginning. This risk is almost non-existent when working with the free bar or with dumbbells.
3 sets of 10 to 15 repetitions.
While standing, grab the dumbbells that are placed on either side of the hips. Feet at shoulder width, the lumbar belt is sheathed. Bend your elbows slightly and lock them in place to secure them. Then, raise your arms laterally so as to keep your elbows and hands on the same line. At no time can the hands be higher than the elbows which limits the range of motion. Then, come back down, holding the dumbbells so that you reach the side of the hips.
There is another alternative that uses the low pulley and is done with one arm . The passage of the cable requires standing slightly behind the hand. This method maintains constant tension on the muscle.
Advice
Don't be surprised if you have to use light loads … everything is relative! The distance between the worked muscle and the load increases the difficulty considerably. Do not help your back to go up and avoid lowering the dumbbells in front by bending your spine at the risk of injuring your lower back. Avoid bending the elbows excessively to increase the weights. Bringing the dumbbells closer to the body increases strength but puts more strain on the trapezius muscles, which during this exercise must limit their effort.
4 sets of 10 to 15 repetitions.
A coach for your shoulders?
This exercise requires careful positioning so that it can be carried out correctly. Sitting or standing, the goal is to be able to keep the bust very inclined and fixed . Once in position, grab the dumbbells and place them on either side of the feet that are flat on the floor. Then, making a very slight bend in the elbows, raise them in an axis that goes in front of the shoulders . Then, slowly lower back to the starting position .
This same movement can be performed with the low pulley, one arm or both simultaneously .
The Pec Deck machine provides great back stability for an exercise that uses only the posterior shoulder girdle. Despite significant participation of the middle trapezius and rhomboids, this exercise cannot be performed with very heavy loads.
Advice
The leaning position is sometimes difficult to maintain, yet it is crucial for well-targeted work. If necessary, place your chest on a slightly inclined bench. If the bust rises even imperceptibly, the work of the posterior beam is less important because the participation of the middle and upper trapezius muscles is greater. The axis of elevation is also decisive. If the arms rise behind the shoulders, the activity of the back muscles increases and consequently the action of the deltoids decreases. In both cases the objective is not achieved.
3 sets of 8 to 15 repetitions.
From a standing position, feet hip-width apart grip the barbell with an overhand grip. With your back sheathed, the bar is placed in front of you with your arms outstretched . Then, taking care to perform a vertical pull that runs along the chest, raise your elbows to the highest point . The elbows are the high points, not the hands. Then go back down to the initial position along the body.
* Degressive consists in carrying out each series until failure by decreasing the load with each series without rest time.
Advice
For the row to be effective, it is essential to pull the elbows to the highest point . Keep your back flat and locked at all times. Although it is impossible to separate the work of the shoulders and the traps, the wide grip increases the work of the shoulders by limiting the participation of the traps. Conversely, the narrow grip targets more trapezius work .
The side elevations
Lateral raises: for which muscle groups?
The shoulder muscles are made up of 3 bundles that work in synergy. For this complex and fragile joint, it is important to exercise them in such a way as to guarantee them good support. Neglecting one of the beams can lead to an imbalance of the joint and generate injuries.
The monoarticular movement "lateral elevation musculation" solicits in priority the middle beam (outside of the shoulder). It is this muscle in particular that allows you to “expand”. For this exercise to be effective, it is essential to perform it rigorously. Too many athletes, under the pretext of wanting to be heavy , distort the movement and fail to target the desired area (arms too high or elbows too bent).
How to perform lateral raises
For side raises with dumbbells, while standing, grasp a dumbbell in each hand, placed on either side of the hips . Feet shoulder width apart, the lumbar belt is sheathed.
Palms down, bend your elbows slightly and lock them in place to secure them.
Then, do a straight arm lateral raise so that your elbows and hands are on the same line parallel to the ground. At no time can the hands be higher than the elbows which limits the range of motion.
Then, come back down, holding the dumbbells so that your arms are at your sides, against your hips. There is another alternative, the pulley lateral raise, which uses the low pulley and is done with one arm. . The passage of the cable requires standing slightly behind the hand. This method keeps tension on the muscle.
3 sets of 11 to 15 repetitions.
Coach's advice
Don't be surprised if you have to use light loads for this shoulder lateral raise… everything is relative! The distance between the muscle being worked and the load greatly increases the difficulty of this dumbbell lateral raise.
Do not help your back to go up and avoid lowering the dumbbells in front by bending your spine at the risk of injuring your lower back.
Avoid bending the elbows excessively to increase the weights. Bringing the dumbbells closer to the body increases strength but puts more strain on the trapezius muscles, which during this exercise must limit their effort
the bird :
How to run the bird?
This exercise requires careful positioning so that it can be carried out correctly. Sitting or standing the goal is to be able to keep the bust very inclined . Once in position, grab the dumbbells and place them on either side of the feet, which are flat on the ground. Then, making a very slight bend in the elbows, raise them in an axis that goes in front of the shoulders . Then slowly lower back to the starting position. This same movement can be performed with the low pulley, one arm or both simultaneously.
The Peck Deck machine provides great back stability for an exercise that uses only the posterior shoulder girdle. Despite significant participation of the middle trapezius and rhomboids, this exercise cannot be performed with very heavy loads.
2 sets of 17 to 20 repetitions.
Coach's advice
The leaning position is sometimes difficult to maintain, yet it is crucial for well-targeted work. Be careful never to round your back to preserve your lower back.
Contract well as if you wanted to bring your shoulder blades together and favor technique rather than weight.
If the bust rises even imperceptibly, the work of the posterior beam is less important because the participation of the middle and upper deltoids is greater.
The axis of elevation is also decisive. If the arms rise behind the shoulders, the activity of the back muscles increases and consequently the action of the deltoids decreases. In both cases the objective is not achieved.
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