THE BEST SHOULDER EXERCISES IN BODYBUILDING

Shoulder Anatomy

The shoulder is one of the largest and most complex joints in the body. The shoulder joint is formed where the humerus (upper arm bone) fits into the shoulder blade (scapula), like a ball and socket. Other important bones in the shoulder include:

The acromion is a bony projection of the shoulder blade.

The collarbone (clavicle) meets the acromion in the acromioclavicular joint.

The coracoid process is a bony hook-shaped projection of the scapula.

The rotator cuff is a set of muscles and tendons that surround the shoulder, giving it support and allowing it great freedom of movement.

The shoulder is made up of two groups of muscles: extrinsic muscles, which come from the torso and attach to the shoulder bones, and intrinsic muscles, which come from the scapula and/or collarbone, and which attach to the body.

The 3 Bundles That Make Up The Shoulder

The shoulders are made up of 3 bundles, none of which should be neglected to obtain beautiful round and voluminous shoulders. You can, however, have predominant bundles like the anterior bundle. Focus on the parts of your shoulders that you want to develop.

The Anterior Beam

The shoulders are made up of 3 bundles, none of which should be neglected to obtain beautiful round and voluminous shoulders. You can, however, have predominant bundles like the anterior bundle. Focus on the parts of your shoulders that you want to develop.

The anterior bundle is located at the front of the shoulder.

The medium bundle gives volume to the shoulder as well as the bulging look of the shoulder.

The posterior shoulder bundle is at the back. Sometimes very difficult to develop, exercises like the pulley bird and dumbbells will be your best allies.

 

Why Work The Shoulders In Bodybuilding?

The shoulder is a muscle group appreciated by bodybuilders because it allows, when developed, to have a larger upper body structure. Developed shoulders make it possible to have the waist in V and by optical effect to refine the size.

Pleasant to work the shoulders are considered a big muscle because of the different bundles that compose them. Do not neglect any beam, or even any shoulder session.

The Best Shoulder Exercises

Military Press In Front Of The Neck

Execution of the movement: Starting position, seated on a bench, the bar placed on the top of the pectorals in the starting position. Raise the bar vertically while exhaling until your arms are straight, then lower back down controlling the load.

Muscles worked: You work the anterior and outer portions of the deltoid, the clavicular bundle of the pectoralis major and the long head of the triceps brachii.

Variations: You can also perform this shoulder exercise on a guided frame. The guided frame allows you to concentrate on the load, the notion of balance is erased by the guide.

Precautions: Avoid practicing this standing shoulder exercise to avoid excessive lumbar arching.

Military Press Behind The Neck

This exercise is a basic bodybuilding exercise for the shoulders.

Execution of the movement: Starting position, seated on a bench with or without a backrest (preferably with a backrest), the bar held behind the neck in pronation. Grab the bar pronated. Raise the bar vertically, arms outstretched, then lower back down.

Muscles worked: You work the middle and posterior portions of the deltoid as well as the trapezius, triceps brachii and serratus anterior.

Variations: You can perform this shoulder exercise on a guided frame.

Precautions: Avoid practicing this standing shoulder exercise to avoid excessive lumbar arching.

Dumbbell Press

Execution of the movement: Sit on a flat bench or at 90° with your back straight against the backrest. Put the dumbbells on the thighs to facilitate the start. Starting position, the dumbbells at 90° at shoulder level, raise the arms vertically until they are fully stretched, then lower again while controlling the load.

Muscles worked: You work the middle and posterior portions of the deltoid as well as the trapezius, triceps brachii and serratus anterior.

Variants: With or without backrest. Taken in semi-pronation.

Precautions: Do not perform this bodybuilding exercise standing up.

Dumbbell Lateral Raises

Execution of the movement: Standing position with the feet width of the pelvis, and the hands along the body, raise the dumbbells to the horizontal without ever locking the elbows, then return to the starting position while controlling the load.

Muscles worked: You mainly work the middle portion of the deltoid.

Variants: Several variants

are possible by starting with a weight placed in front or the side of the body, sitting or standing.

Precautions: Do not put too heavy.

Pulley Side Raises

Execution of the movement: Standing position with the feet hip-width apart. Grasp the handle and raise the load horizontally.

Muscles worked: You mainly work the middle portion of the deltoid.

Variations: You can perform the shoulder lateral raise in front of or behind the body.

Precautions: Do not put heavy

Machine Side Rraises

Performing the movement: Sitting on the machine, grab the handles and raise the load to horizontal.

Muscles worked: You mainly work the middle portion of the deltoid.

Variations: This shoulder exercise is ideal with isolation times.

Dumbbell Front Raises

Execution of the movement: Standing, the dumbbells in hand in pronation in front of the thighs. Raise the dumbbell forward at 90° then lower back down while controlling the load. This shoulder exercise is done arm by arm or both arms at the same time.

Muscles worked: You work the anterior deltoid as well as the clavicular bundle.

Variations: on a bench inclined at 30°, on your stomach facing the bench, do a forward extension. A variation on the pulley is possible arm by arm, bring the arm horizontally in front of you.

Dumbbell Bird

Execution of the movement: Standing position, bust leaning forward, legs slightly bent for support. Starting position dumbbells in front of the shins, raise your arms horizontally.

Muscles worked: You mainly work the anterior and middle portion of the deltoid.

Variations: Perform the exercise with low pulleys, the advantage is continuous tension

 

The Best Shoulder Program

Tested for a month and by several members of the team, this shoulder program has everyone in agreement. The sensations of burning and congestion in the shoulders are unprecedented. This shoulder program is a bonus for all readers. Feel free to leave a comment to let us know what you think.

Start by warming up your shoulders with a stick for 5 minutes. Then 2 light series.

Different Shoulder Injuries

Bodybuilding shoulder injuries are common. The shoulder is involved in practically all movements of the upper body and in particular many polyarticular movements which can sometimes lead to premature wear or inflammation of the rotator cuff.

The Different Shoulder Pathologies Are:

Osteoarthritis:

common “worn out” arthritis that occurs with aging. Osteoarthritis affects the shoulder less often than the knee.

Rheumatoid arthritis:

A form of arthritis in which the immune system attacks the joints, causing inflammation and pain. Rheumatoid arthritis can affect any joint, including the shoulder.

Gout:

A form of arthritis in which crystals form in the joints, causing inflammation and pain. The shoulder is an uncommon location for gout.

Rotator cuff tear:

A tear in one of the muscles or tendons surrounding the top of the humerus. A rotator cuff tear can be a sudden injury or the result of overuse.

Shoulder impact:

The acromion (edge ​​of the shoulder blade) presses on the rotator cuff when the arm is raised. If inflammation or injury to the rotator cuff is present, this impingement causes pain.

Shoulder dislocation:

The humerus or one of the other shoulder bones slips out of position. Raising the arm causes pain and a "popping" sensation if the shoulder is dislocated.

Shoulder tendonitis :

Inflammation of one of the rotator cuff tendons in the shoulder.

Shoulder bursitis:

Inflammation of the bursa, the small sac of fluid that rests on the tendons of the rotator cuff. Pain associated with overhead activities or pressure on the upper and outer arm are symptoms.

Labial Tear:

Accident or overuse can cause a tear in the labrum, the cartilage sleeve that covers the head of the humerus. Most labral tears heal without surgery.