8 frequent shoulder and trapezoid training errors
You can not progress by making mistakes. Here are the main mistakes, typical for shoulder training, along with tips on how to avoid them!
Author: Bill Geiger
Forget Google's "shoulder-workout mistakes" and the search engine will give you a set of articles with names like "Do not use bad technique", "Always work in full amplitude" and "Never weight heavier".
What can I say? Such caveats apply to any exercise that you perform, regardless of the part of the body. I, too, could remind you for the hundredth time that you should stick to alphabet technique, but if you do not fully understand what errors are involved, you will continue to step on the same rake. Until someone tells you about them.
And here we appear on the stage. Instead of telling you about the importance of "the right technique," we will present evidence of the most common errors in training deltas and upper trapezoids. Does any of the listed eight items seem familiar to you? Then we'll tell you what adjustments need to be made. Thus, it will be easier for you to recognize your own mistakes, and you will be able to correct the situation in time.
1. Eliminated elbows with the dilution of the hands to the sides
Hand-to-hand training is an isolating exercise for medium deltas. In the initial position, the arms are on the sides, and you need to raise them almost to the level of the shoulders. There are two ways to do this, but only one of them is effective for the development of medium deltas.
Let's start with a discussion of the function of the average beam of deltoid muscles. By contracting the muscle, you lift the shoulder strictly upwards and to the side with a movement called abduction in the shoulder joint. It is with this movement that the best exercises for medium deltas are performed – hand-to-hand stretching, pull to the chin, even press above the head. Just look at the direction of movement of the upper arm.
The mistake that we are now talking about is the lowering of the elbow and the raising of the hands with bent elbow joints. If you do, the shoulder does not go through the full range of motion, although the hands eventually end up where they should be.
The arms and elbows must move as one. Keep your elbows above; at the top point all forearms should be parallel to the ground. The movement should resemble a wide arc, and for this it is necessary to hold the elbow joints at the top. When you do everything correctly, the shoulder works in full amplitude, and this means that the average deltas work out in full.
2. Unsuitable grip when pulling to the chin
Perhaps the main multi-joint movement of your shoulder training is a press, but the pull to the chin is also an excellent exercise. Most of the trainees do not pay enough attention to the width of the grip, and this is a mistake, because grip affects muscle activation.
If you paid attention to the above nuance, you know that when the shoulder rises on the sides of the trunk, the middle deltas contract with maximum effort. This occurs with a moderately wide barbell grip. But if you take the bar tight grip, look where your elbows go. They are noticeably shifting forward. This shifts the emphasis on the front deltas and reduces the recruitment of medium beams.
This shift in emphasis may or may not be your goal. But, worst of all, with the rotation of the shoulder inside, which in time can lead to deterioration of posture, impingment-syndrome of the shoulder joint and injuries to the rotator cuff.
3. Extension of the elbows with the dilution of the hands to the rear deltas in the crossover
I would like to say that only beginners make a similar mistake, but even more advanced athletes also often sin. To make one-joint movements for the shoulders effective, keep your hands in a position with a slight bending at the elbows throughout the entire approach while performing a backward dilution of hands in the crossover, raising the arms to the sides or tilting the sides.
Once you start bending and unbending elbows, the triceps are included in the equation. This makes the movement less insulating and less effective. In exercises such as the reverse crossover of hands in a crossover, many lifters by mistake completely unbend their elbows to 180 degrees in the final phase of the movement, and then again bend them almost to 90 degrees, returning to their original position. If you unbend elbows in shoulder exercises, congratulations; you get a great move for triceps. It is a great pity that today is the day of training your shoulders!
To make sure that you do not make such a mistake, follow the technique of performing dilutions in the mirror or ask your partner to evaluate it with a critical eye. Practice, sharpen technique with light weight; fix the elbows with a slight bend and keep them in this position throughout the entire range of motion. If it is still difficult to get the weight back to its original position, do an exercise in a pek-deck (a "butterfly" trainer), which forces you to keep your elbows in the correct position throughout the repetition.
4. Shortening the lever arm when lifting hands in front of you in a crossover
When 20 kg weight does not feel like 20 kilogram? When you extend (or shorten) what is commonly called the lever arm. Discussion of this phenomenon of physics can lead us far from the topic of biomechanics, so it suffices to say that in single-joint movements for the shoulders, like raising hands in front of you, reducing the distance between the projectile and the trunk simplifies the exercise. And vice versa, the further you stretch your hand, the more difficult it becomes.
I recall that single-joint exercises are performed with immobile elbow joints, so that the arm should not bend and unbend during movement. The only question is how strong will be the flexion in the elbow joint – insignificant or very noticeable. With a strong bending of the elbow, performing the exercise is easier than with a fully straightened arm.
Moreover, when climbing in front of you with strongly bent hands is great temptation to start pushing elbows to the sides. When the elbows instead of going forward start to go to the sides, mid deltas are connected to the movement, which means that you lose the insulation of the front beams. In fact, the movement is beginning to resemble the pull to the chin. Keep a small angle in the elbow joints throughout the entire approach to maximize the loading of the deltas.
5. Too heavy in the press because of the head
There are many options for press above the head, the main multi-joint exercises for the shoulders, and they all differ slightly from each other. You can do exercises sitting or standing, with dumbbells, in the simulator or with a barbell, you can lift the bar in front of him or from behind the head.
Especially when working with a lot of weight, be careful when lifting the bar from behind the head. The fact is that at the lowest point, when the projectile is behind the head, the muscles of the shoulder are in the weakest anatomical position. Large weight significantly increases the risk of stretching, says Guillermo Escalante, assistant professor of the Department of Kinesiology at the University of San Bernardino in California, Ph.D., a certified specialist in power and general physical training. In very heavy pressures, he recommends lifting the bar from his chest. When working with medium weights, Escalante gives the go-ahead for using the bench press because of the head.
6. Rotation of the shoulders when performing a shrag
The shags are performed by lifting the shoulders, and ideally – strictly in the vertical plane. Lifting the shoulders has nothing to do with the rotation in the shoulder joint, but many bodybuilders make a similar mistake.
The upper sections of the trapezius muscles are best trained by the shrappers performed in the vertical plane, because the muscles contract optimally only in one direction – upwards. Performing shlagi in any other plane, you reduce the effectiveness of the exercise and increase the risk of injury.
This you probably did not pay enough attention, but trust me, it would be worth it. How do I know? Because 13 years ago I suffered a neck injury, the reason of which was inattention to the position of the head during the execution of the shrag.
When you make shagas with heavy weight, there is a natural desire to tilt your head forward. (Just try to do the exercise in front of the mirror and watch yourself). Everyone does it. And that's how I acted 13 years ago, when I did not pay enough attention to what I considered an insignificant violation of technology. Violation of the natural position of the spine was a turning point and led to the formation of hernias in several discs of the cervical region. In my case, the result was atrophy of the pectoral muscles and triceps; As if someone pierced the tire with a pin and let out all the air. I was so bad that while I left my chest with a left hand dumbbell weighing 45 kg, with my right hand I barely managed to squeeze an 10 kg shell. After the operation, it took me about 2 years to restore the strengths on the side of the defeat, and today they are about 95% of the left half.
"The head should look straight ahead," says Escalante, who himself is a bodybuilder. – If you are resting your gaze on the floor, the cervical spine passes from the neutral position to the flexion position. When the cervical section is bent and you use a lot of weight – a typical situation for training the top of the trapezium – an additional tangential (tangential) stress acts on the cervical discs, and this can lead to the formation of a hernia. All this is fraught with serious problems, from tingling and numbness of the hand to weakness and atrophy of the muscles of the affected limb. "
The situation is easy to fix, but you must remember this and consciously control the position of the head in each repetition. Always look straight ahead and use the mirror as a reminder. Resist all temptations to tilt your head down!
8. Use of dumbbells in exercises for rotational cuffs
Working out invisible muscles can seem like a waste of time, but training a rotator cuff is like buying an insurance policy for bench press – or any other movement in which deltas play a significant role. Four relatively small muscles of the rotator cuff of the shoulder (small round muscle, subacute, supraspinatus and subscapularis), mainly stabilize the shoulder joint, working in conjunction with the deltoid muscles.
The situation goes out of control when the balance of power between these muscle groups is broken. Most often this is due to the fact that you are fiercely and constantly training deltas, but not rotators, and as a result, the risk of injury to the rotator cuff increases.
To convince you of the need to train the rotator cuff of the shoulder, this is one thing; teach you how to do the exercises correctly, quite another. Quite often I see guys in the gyms, which in the vertical position of the trunk turn dumbbells, pressing their elbows to the sides and holding the forearm parallel to the floor. In my opinion, such rotation in the elbow joint is a waste of time, because the vector of resistance should go perpendicular to the body. With dumbbells in the standing position, the vector and close is not perpendicular to the body! That's why only a block located at the waist level is suitable for performing the exercise in a standing position. You can also do internal and external rotation of the shoulder with a dumbbell, but then you need to lie on your side or on your back.
Training for injury prevention does not produce an impression on others, but exercises with the rotation of the shoulder inside and out are very important for strengthening the rotator cuff and maintaining healthy shoulder joints in the long term. And you definitely want to do them right!
All the tips are good, except for the cuff. You can lie down doing it and everything will be fine =)