Hey, what's going on Nation? I'm Scott from Muscularstrength.com
And today we're gonna continue with the none responder series and we're gonna talk about shoulders
We're gonna go over exercises for all three heads of the delts
But it's gonna be a little different than what we did for chest and back for chest and back we used other
Exercises before doing our main movements to help establish a stronger mind muscle connection
When it comes to the shoulders in order to establish a stronger mind
muscle connection with various movements
we're just gonna have to take a step back and step away from barbell presses and dumbbell presses or
Dumbbell raises or whatever you're currently doing right now
for your shoulder workout and do some very specific
movements to target each head properly in order to correct your form and then
Reestablish an even stronger mind muscle connection to those muscles
But before we get started with today's video guys, if you haven't already be sure to click that notification bell
So you never miss a new video uploaded from me and if you're looking for a new program or
you've just hit a muscle building
plateau in general cheat and recover has been posted on my website
muscularstrength.com and if you want to start seeing
Serious gains make sure you go. Check it out. Alright, first exercise
So we're actually gonna be going over exercises for all three heads of the deltoids
we're gonna start off by hitting the front delts first now the
Majority of people have a hard time growing their shoulders because no
matter what they're doing front middle or rear delts
They start to bring either more chest or more upper back
Into the movement and that typically happens because either their form is off
or they're lifting more weight than they should or both
Okay. Now when it comes to the front delts
What happens is most people try to lift too much weight
and they quickly realize that when their shoulders are protracted like this
They're not able to lift as much
Comfortably so they tend to bring them back like this and then lift the weight now
Yes, you're able to lift a bit more weight
But as soon as you go from here to here you start bringing more upper chest into that movement
Which is why you're able to lift a bit more weight
You guys have to reteach your body to only hit those front delts
as much as possible throughout the entire range of motion now
I'm going to show you this resistance band, but you can go over here and do it on a cable machine as well
Just follow the same range of motion. I'm about to show you
so what I want you to do if using a resistance band is you're gonna stand on it on the ground like this and
instead of
Retracting your shoulder blades. I want you to stand neutral and then bring it forward slightly
And then once you bring it forward slightly like this, you're gonna grab the resistance band
So there's tension at the bottom of the movement and then from here
You're gonna lift it up and go as high as you can over your head
now what's good about the resistance band is that you're gonna keep tension on the
Front delt at the top of the movement and as long as there's not a lot of slack
You also have a bit of tension at the bottom as well
When you guys use dumbbells for this or even a barbell which is okay to do
obviously what happens is as soon as you pass here you tend to start to lose tension because you go from
Lifting the weight to literally just holding it above your head with the resistance band. You start at the bottom
go all the way to the top and
Then bring it back down and you control this motion throughout the entire range of motion
And you guys are gonna do basically your normal workout. So 8 to 10 reps 3 to 4 sets per exercise
But you're gonna do it focusing on using the resistance band.
Stop using dumbbells. Stop using a barbell and reteach your body
how to activate those muscles
Again shoulders slightly protracted forward
don't bring it back like this and you're gonna complete all your repetitions
By going all the way up and all the way down. So moving right along guys
We're gonna talk about the middle delts
And the reason why a lot of us have a hard time engaging the middle delts is for two reasons
The first reason is obvious. You're using a weight. That's way too heavy
the second reason is we're once again
Retracting our shoulder blades if you're retracting your shoulder blades
like this and then using weights that are way too heavy
Your range of motion starts to look like that
Okay, and you're basically just going from here to here and just lifting the weight
Just trying to lift as much weight as possible and even doing this with body weight
I feel a lot more of this in my upper back and my traps than I do in my shoulder
I'm not really really feeling anything in my middle delts the way you have to do the exercise
and the way you're gonna do
this now for the next couple of weeks is we want you to come over here to
a cable machine and the reason why I'm
Gonna have you guys use a cable machine is for a couple different reasons number one
when you grab this handle and you step away from the machine the weight to
Suspended the entire time what that means you have constant tension throughout the entire range of motion
I want you to have the cable three legs like this and then I want you to kind of lean to the side
Leaning to the side is just gonna help you get a bit more range of motion out of the top of the movement
while keeping tension on the middle delt
Now the other thing you guys can do which I recommend is instead of
keeping your arm straight like this
Slightly turn your hand over forward but the most important thing you have to keep in mind
When doing this movement to really hit those middle delts is instead of doing what I just showed you
Where you just kind of lift the weight like that
what you want to feel like is that you're you're
Pulling the weight away from your body and you can see the difference
slight bend in elbow wrist over forward like this lightly
But I'm I'm pulling the weight away from my body versus lifting it in the air like this and it's gonna make a huge
Difference and I guarantee you're going to drop that weight quite a bit in order to
do it. So proper range of motion guys
Don't retract your shoulder
Don't roll it forward too much. I like to keep mine neutral or slightly protracted and then from this position
I'm gonna lift the weight away from my body as high as I can
return it back to the starting position control the entire negative and then come back up and
Repeat for reps and again doing 8 to 10 repetitions
And this is gonna be your normal working set and I typically do three to four working sets per exercise
So make sure you do both arms, but again don't retract the shoulders
Don't lift it like this lift it out and away as much as you can
alright guys
Now we're gonna move on to the final head
Which is the rear deltoid if you've been enjoying the content and you're learning a lot
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We're gonna see a lot of the same
patterns happening when we go to the rear deltoid and a lot of times
we have a hard time feeling the rear deltoid because
We're once again retracting our shoulder blades and we're keeping our
arm like a lot of people when they do rear deltoid movements
They like to keep their arm just slightly bent and do this and when you do this, yeah
You might be able to lift a lot more weight
But you're actually engaging a lot more rhomboids and upper back
throughout that range of motion the rear deltoids.
are engaging but you're not able to really isolate them
and create that stronger mind muscle connection. So we're going to come back over here to
To the cable machine and I'm gonna show you guys
What I want you to do to help correct this so you can start really feeling those rear
deltoids engaged throughout the entire range of motion
There's a few things you're gonna do. Once again, we're not gonna retract our shoulder blades
We're gonna keep them neutral or slightly slightly protracted throughout the entire range of motion
and the other thing that you're gonna do guys is once again focus on
Pulling the weight away from the body
versus
Lifting it up like this with as much weight as you can and obviously doing rear deltoids
You want to be bent over keeping your chest parallel to the floor so we're gonna do that as well
So I'm gonna grab this handle and take a few steps away from the machine
And again, I'm gonna keep a slight bend in my elbow and then as I pull the weight
I'm gonna pull it away from my body like this, but I'm gonna do even one more step here
I'm gonna try to actually turn and rotate externally rotate my wrist
it might be easy for some of you guys
To put your thumb like that and try to get your thumb to face backwards
as a mental cue as you do this movement
But if you don't need to do that, you can keep your your hand nice and tight on that on that handle
So it's up to you, but what you want to do is get here
Pull the weight away from the body and as you come up
You're gonna externally rotate then you're gonna feel a lot more engagement in
that rear deltoid flex and squeeze
Come back to the starting position
Pull the weight away from the body
externally rotate and repeat for reps
So as you guys can see I'm trying my best to focus on every single movement in such a way
we're
Yeah, I'm not overloading right now. But what we're trying to do with this entire
series is create a stronger mind muscle connection
so that when you guys start doing programs like my cheat and recover or
Overloading in general, you know how to activate the right muscles on every single lift
So that's it for today's video
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down in the comment section below
Oh and make sure you let me know which muscle group you want to see next and as
always more good stuff coming soon
See ya guys