Shoulders are a delicate thing and an area that is often prone to injury, more so than any other part of your body. So if you are injured, you cannot train and if you cannot train you cannot grow.
Therefore, training shoulders should always be performed with outmost consideration, and if you wish, dedicate your entire focus of a day’s gym session solely on shoulders training.
We personally favor slow controlled heavy free-weights training to machines to minimize risk of injury and gain more control over the movement.
Additionally, our shoulder training does not differ much on and off season, as we like to maintain a lean and strong stance.
We dedicate on average 1-1.5 hours for shoulders training and tend to exercise to failure or fatigue, where we cannot complete another clean rep (notice this isn’t pushing until we cannot lift full stop!).
Shoulders’ training is vital in offering you width to your physiognomy, an athletic physique, aesthetics and symmetry. After all, this is what training is all about.
Our shoulder training includes:
Dumbbell Lateral Raises
4-6 sets
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
Dumbbell Front Raises
4-6 sets
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent. Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Machine/Dumbbell/Barbell Overhead Press
4-6 sets
Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest. Press bar upward until arms are extended overhead. Return to upper chest and repeat.
Rear Dumbbell or Cable Fly
4 sets
Stand bent slightly the middle, towards 45 angle. Raise dumbbells with elbows slightly bent but relatively straight so that elbows become level with back. Repeat.
Machine Fly
4 sets
Stand/sit on machine, chest on pad. Do not allow chest to move off pad. Hold machine arms in front of you and fly arms back, rather like the way wings on a fly work – hence the name.
Rear Cable Fly
4 sets
Stand facing twin pulley cables positioned close together and approximately shoulder height. Grasp stirrup cable attachment in each hand. Step back away from machine so cable is taut. Stand with feet staggered. Point elbows outward with arms straight or slightly bent. Pull cables across so handles cross until arms straight out to either side.
Would you like to see some of our delt training techniques? Please watch our delt training playlist. 🙂
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