Everyone wants their shoulders out, but few do technically correct. Check out the tips and 5 common errors
Large, round, wide… let's call it whatever. Simply well-designed “3D” arms are the goal of every man. On the one hand, they broaden the overall figure and support the "V" shape of the body, and the shoulder definition also plays an important role in the overall aesthetic aspect of the figure. In an earlier article, we described what the underarmed back shoulders were, along with a few key tips, but the shoulder width is handled by the side head of the shoulders, also referred to as the "lateral or lateral deltas".
The front delta head is not a problem to hit, and even if we do not exercise the shoulders alone, the front head still gets a proper load, thanks to all breast pressure exercises. With the side of it is not so easy, so it is good to focus on it separately. The best exercise (although we do not like to use the word “best”) is likely to be upsetting. However, only if they are performed correctly. I was motivated mainly by people from the gym, because in most cases their technique would only be for injuries or as a trapeze exercise and not shoulders. Let's look at the most common mistakes.
# 1 Too heavy weight
Uncontrollable lowering of the dumbbell and use of 100% gravity, loss of muscle tension and excessive movement throughout the body. All of this causes the side delta work to decline. Another result of heavy weight is the fact that people lift the dumbbell with traps and not with their shoulders. I have heard or read many times how people feel trapezes and not their shoulders while doing this exercise. The reason (among others) is probably a heavy weight.
# 2 Too straight / straight
If you are fully upright, you will engage the side deltas while you are engaged, but much of the front head takes over. Therefore, lean slightly forward and side deltas take over the work.
# 3 Hands (from the elbow to the toes) are lifted above the parallel and not focused on lifting the dumbbell “over the elbows”
This is not a big mistake, but you can also work with this tip - the hands from the elbow to the toes are approximately parallel to the part of the hands from the elbow to the shoulder. Many are focused on lifting the barbell itself, and the hand (forearm, fist) will fly high up as if trying to catch a flying tennis ball. And that's a mistake! Not only do we expose the arm to an unfavorable position, but engage the trapezes, the scoop lifter, and the muscles around the scapula.
# 4 Large bend in elbows
Again, this is not a huge mistake, but just a slight bend in the elbow and not a 45-degree angle, as we can often see in the gym, is enough for the grip. In this case, we often see the exercise primarily on trapezes and the work of the side head is minimal.
# 5 Little fingers pointing up
You must have met such advice. They told you to move and turn the little fingers upward as you move (imagine holding a glass and pouring water out of it, not changing the position of the fist and forearm only, but of the entire limb - internal rotation). Is this a bad technique? Yes and no. The side head of the arms is connected, but the arm gets to the position where the work is taken over by the infraspinatus and teres minor. In this case, our shoulders are exposed to an uncomfortable posture that can cause injuries that we will more or less do nothing in the future and annoy us for the rest of our lives. We talk about so-called. impingement syndrome. Once again! If you dial your pinky, you don't have to be hurt immediately, you don't have to be hurt either 2 years or 9 years. Sooner or later, however, this problem may occur, which, among other things, is caused by such a pinky dialing technique associated with other errors. That is why you should have your fist in a horizontal position, even turned on the contrary, that your thumbs will be slightly up, not your little ones. If someone's shoulder hurts, this trick can help them, but in this case we must not forget our point # 2 - they need to lean forward slightly, otherwise the side deltas don't do the job they should.
Any better physiotherapist in the world will tell you similar tips, and if you don't want your shoulders to suffer sooner or later and build their width, try focusing on these tips. Feel free to shoot your equipment in the gym, not ashamed and cough other people. Then take a slow look at your technique and try to fix the errors. It is even difficult to find a video that can be attached to an article. If you search 50 videos, you will discover 50 different techniques. Therefore, try to focus on the tips above and adapt the technique to them.
Another tip is to use the pulley. The dumbbell variant is excellent, but what happens if we lower the barbell and not focus on keeping the arm tense? We're losing tension! The pulley is an excellent helper, which allows us to have constant tension in the muscle and this again gives us another impetus in performing the tightening. Again - light weight, 100% technique and shoulder exercises, not ego.
This exercise is not technically easier, especially for beginners. It is also not an exercise in which we will be able to lift heavy weights and the ego should be left somewhere before entering the gym. If you know quality and serious physiotherapists, ask more about impigement syndrome and from my own experience, unfortunately, I can say that this is an unpleasant and nerve-wracking thing that can sometimes and sometimes cannot be fought, depending on the degree of seriousness. If someone in the area hurts "because of exercise" shoulder, 95% of it is just this syndrome, but of course, not only caused by bad technique in the pulling. We believe that the tips will help you and, as it was after the article on hip thrusts, a practice that somehow still nobody mentioned in Slovakia and now it is also done by women in mini-gyms in tiny villages and villages, so perhaps there will be more people, who will exercise better.
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