by Thomas Incledon, PhD(c), RD, LD/LN, RPT, NSCA-CPT, CSCS
Remember the days, men, when you put your football pads on and you knew you looked like “da man?” For women it wasn’t too long ago that shoulder pads were so in vogue they came already sewn into clothes and even larger ones were available for purchase. Large, developed shoulders are the frame that encloses your masterpiece work. Their thickness, width, and proximity to the face can stimulate attention. They can make you look authoritative and strong and can create the illusion of a tiny waist. We need to shoulder the load when it comes to shoulder training. But too many of us rely on chest and back exercises to take the place of shoulder work. This is a mistake. Every muscle needs to be properly trained so symmetry and balance are enhanced. After completing the shoulder exercises in this article, you will no longer have to hide behind football pads or shoulder pads. Your padding will be real, hard, packed muscle.
Mobility versus Stability
The shoulder press is one of the most sports-specific and functional movements in the bodybuilding repertoire. Whether shooting a basket or reaching the highest shelf, the shoulder press movement is simulated. Because this movement is so common and frequent, it is important to properly strengthen the muscles around this joint to avoid injuries. However, it is not as simple as just training the “show” muscles called the deltoids. The shoulder joint also contains a complex group of muscles called the rotator cuff muscles that are relatively small and usually undertrained. In addition, the shoulder musculature works in harmony with the scapular musculature that gives a solid base to this very mobile joint. The design of the shoulder joint allows great degrees of freedom. It has the largest range of motion (ROM) of any joint in the body. Because of this mobility, though, it sacrifices some stability. This can lead to an unstable joint that is at risk for injury, especially when performing overhead and rotational movements.
Behind -The-Neck Press Controversy
The on-going controversy over shoulder presses revolves around the potential danger of behind-the-neck presses. Harold Reitman, MD, CSCS, CEO of Orthopaedic Associates USA, feels that, “Behind-the-neck presses do put the shoulder joint in a compromised position, however, that can be remedied by proper stretching of the chest and rotator cuff and strengthening of the rotator cuff and scapular musculature.” Athletic trainer and strength coach Marina Barber, MS, ATC, CSCS agrees with Dr. Reitman. “Too often I see athletes performing movements that they are improperly prepared for. Of course, this leads to injuries.” Tennis pro and ace coach, Jane Jarosz-Hlis, PT, CSCS, sees shoulder injuries from muscle imbalances. “The chest and anterior deltoid usually overpower the back and this leads to poor mechanics. Then when the exercises are performed incorrectly, people get hurt.”
Be Prepared
The experts in the field seem to agree that any movement can be harmful if the body is not prepared and if the movement is done wrong. So, before embarking on these exercises to expand your width, be sure to include a comprehensive stretching program that incorporates the entire upper body musculature. In addition, do some “pre-press” training for your rotator cuff and scapular stabilizer muscles. Follow all of these guidelines and you will minimize pain and injury and increase your overall symmetry. You can’t go back to the shoulder pads now!
The Exercises
Barbell Presses
1. Military or front (Difficulty rating = 1)
Starting position: From a seated or standing position, grasp a barbell slightly wider than shoulder-width using a pronated grip, with elbows pointed downward and to the front. The bar should rest on hyperextended hands at the clavicle level. In this ready position, inhale.
Execution: Exhale as you drive the bar overhead until the elbows are fully extended. Keep the bar balanced and under control. Slowly lower the bar to the starting position while inhaling.
2. Behind-the-neck (Difficulty rating =2)
Starting position: From a seated position for safety and stability, grasp a barbell so your arms are parallel to each other and perpendicular to the ground, using a pronated grip. Keep your head upright and in a neutral position. At no time should you bend it forward. The bar should rest on your upper trapezius. In this ready position, inhale.
Execution: Exhale as you drive the bar overhead until the elbows are fully extended. The arms should travel in one plane of motion with the elbows directly underneath the arms. Keep the bar balanced and under control. Slowly lower the bar to the starting position while inhaling.
3. Push Press (Difficulty rating =3)
Starting position: From a standing position, grasp a barbell slightly wider than shoulder-width using a pronated grip, with elbows pointed downward and to the front. The bar should rest on hyperextended hands at the clavicle level. In this ready position, inhale.
Execution: Bend your knees as if going into a squat position and only descend about 3-4 inches. From this quarter-squat position, exhale and explosively extend your knees and hips. Use this momentum to drive the bar overhead until the elbows are fully extended. Keep the bar balanced and under control. Slowly lower the bar to the starting position while inhaling.
4. Power Jerk (Difficulty rating =4)
Starting position: From a standing position with feet hip-width apart, grasp a barbell slightly wider than shoulder-width using a pronated grip, with elbows pointed downward and to the front. The bar should rest on hyperextended hands at the clavicle level. In this ready position, inhale.
Execution: Quickly bend your knees as if going into a squat position and only descend about 3-4 inches. Abruptly change direction from this quarter-squat position, exhale and explosively extend your knees and hips while jumping the feet from hip-width to shoulder-width. Use this momentum to drive the bar overhead until the elbows are fully extended. The jump should occur simultaneously with the overhead arm extension. The feet should reach their final position just as the arms lockout the weight overhead. Keep the bar balanced and under control. Slowly lower the bar to the starting position while inhaling. Return the feet to the starting position.
5. Split-Jerk (Difficulty = 5)
Starting position: From a standing position with feet hip-width apart, grasp a barbell slightly wider than shoulder-width using a pronated grip, with elbows pointed downward and to the front. The bar should rest on hyperextended hands at the clavicle level. In this ready position, inhale.
Execution: Quickly bend your knees as if going into a squat position and only descend about 3-4 inches. Abruptly change direction from this quarter-squat position, exhale and explosively extend your knees and hips while jumping the feet to a split-squat position. Use this momentum to drive the bar overhead until the elbows are fully extended. The jump should be timed so that your feet land in the split-squat position while the arms reach full extension. Keep the bar balanced and under control. Push off the front leg and take one step back. Push off the back leg and take one step forward. Your feet should be in the starting position. Slowly lower the bar to the starting position while inhaling.
Dumbbell Presses – can be performed either seated or standing
1. Bilateral (Difficulty rating =1)
Starting position: From a seated position, hold one dumbbell in each hand at shoulder height using a pronated grip, with elbows pointed downward and to the sides. In this ready position, inhale.
Execution: Exhale as you drive the dumbbells overhead until the elbows are fully extended. Keep your head upright and in a neutral position. At no time should you bend it forward. Slowly lower the dumbbells to the starting position while inhaling.
2. Alternating Unilateral (Difficulty rating =2)
Starting position: From a seated position, hold one dumbbell in each hand at shoulder height using a pronated grip, with elbows pointed downward and to the sides. In this ready position, inhale.
Execution: Exhale as you drive the one dumbbell at a time overhead until the elbow is fully extended. Keep your head upright and in a neutral position. At no time should you bend it forward. Slowly lower the dumbbell to the starting position while inhaling and then drive the other dumbbell overhead.
3. Arnold (Difficulty rating = 3)
Starting position: From a standing position, hold one dumbbell in each hand at shoulder height using a supinated grip, with elbows pointed downward and to the sides. In this ready position, inhale.
Execution: Exhale as you drive the dumbbells overhead until the elbows are almost locked out and simultaneously pronate your grip. Hold at the top momentarily, then reverse the movement, lowering the weights and rotating the grip back to the starting position while inhaling. Perform this movement very strictly without swaying or cheating.
4. Machine Presses (Difficulty rating = 1)
Starting position: From a seated position, grasp the bar or machine handles so your arms are parallel to each other and perpendicular to the ground. If the machine has an axis, position the seat height so your shoulder joint lines up with the axis. In this ready position, inhale.
Execution: Exhale as you drive overhead until the elbows are fully extended. Keep your head upright and in a neutral position. Slowly lower the machine to the starting position while inhaling.
Including Shoulder Presses in Your Routine
Reps: For size, keep reps in the 8-12 range. For strength, keep reps in the 3-6 range.
Sets: For size, 3-4 work sets. For strength, 2-3 work sets.
Rest Between Sets: For size, about 60 seconds. For strength, about 2-3 minutes.
When:
1. Avoid training shoulders the day before or the day after chest - your anterior deltoid will be trained 2 days in a row.
2. Training chest and shoulders together is a nice complement, but vary which body part is trained first.
3. Training back first then shoulders will help scapular stabilization and minimize injury.
Training Tips:
Only attempt weights that you can lift with proper form and keep forced reps to a minimum. Too much weight leads to struggling, which leads to improper form, which leads to injuries.
With standing presses, be sure to maintain the neutral cervical, thoracic, and lumbar curves.
Seated presses are stricter and put less stress on the low back, especially with heavy weights.
Perform unilateral and full ROM movements for sports specific and functional exercises.
Monitor the number of anterior deltoid exercises performed. Remember symmetry and balance with back musculature.
Kinesiology of the Shoulder Press
The shoulder press effectively involves the entire upper body musculature and some of the lower body musculature for stabilization when standing. The shoulder joint is held in a flexed, externally rotated, and abducted position. The muscles needed to reach or maintain this position are the: anterior deltoid, medial deltoid, both long and short heads of the biceps brachii, coracobrachialis, upper fibers of the pectoralis major, scapular stabilizers (serratus, trapezius, and rhomboids), rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis), and lower body stabilizers (spinal erectors, abdominals, quads). As the arms are raised overhead, the lateral head of the triceps brachii contracts to extend the elbow joint.
Before You Press: Stretches & Exercises
Any program aimed at strengthening your delts should include stretches and exercises that work the shoulder girdle from a variety of angles to keep it healthy. Here are a few activities that can help.
Stretches: chest, rotator cuffs, lats and triceps
Scapular-stabilization exercises: Repeat all exercises for three sets of 8-10 reps with no or little weight.
Upper, middle and lower trapezius (Y’s, T’s, I’s): Lie on your stomach on a flat bench. Lift both arms up toward your head so you make the letter “Y” with your arms; slowly lower and repeat. Bring your arms to your sides to make the letter “T”; lower and repeat. Lift your arms toward your back as close to your body as possible, making the letter “I”; lower and repeat.
Supraspinatus (empty can scaption)
Scaption is the plane of motion that the scapula moves in. Perform this exercise standing in front of a mirror. Pronate both hands to a thumbs-down position. Lift your arms up to shoulder height at a 45-degree angle from your trunk, trying not to use your upper traps to lift your arms.
Rotator cuffs (internal and external rotation): Lie down on a flat bench on one side of your body with both arms bent at a 90-degree angle. The arm you are lying on arm performs internal rotation by moving toward the chest and back down to the bench. The upper arm performs external rotation by moving away from the body and then back down again. Switch sides after sets and reps are done.
Serratus punches (protraction)
Using a light dumbbell, lie on a flat bench and punch the ceiling with one arm. Try to use the shoulder only and keep the arm extended. Switch arms.
Mid-Rhomboid Rows
Any rowing movement is beneficial for the middle rhomboids. Examples are cable rows, dumbbell rows, T-bar rows or bent-over barbell rows.
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