Hey, what's up guys?
I'm Scott from Muscularstrength.com and we're back with the only two exercises you need for muscle growth series
And today we're going to cover shoulders
now if you missed any of my previous videos in this series just
Download my app Muscular Strength and search only
and all the articles complete with photos and videos will pop up. So shoulders, well
Believe it or not guys, most lifters don't really understand the anatomy and functions of their shoulder muscles and as a result
They don't understand how to properly target them for growth
They pick way too many exercises for such a small muscle group and end up getting nowhere fast
Also, keep in mind that with too many exercise variations
You'll end up frying your shoulders and reducing their
Contribution to lift the max weight possible on your next chest back or arm days
and the truth is you only need two exercises to train your delts properly and this isn't
Minimalistic training guys. This is training simple
The first exercise is the barbell shoulder press and you're gonna do six sets of six to eight repetitions
And you're only resting about 90 to 120 seconds in between each set
And the reason why you're doing a barbell
Press rather than a dumbbell press is because you'll be able to handle a lot more weight without having to worry about
Balancing and stabilizing the weight. This will also allow us to take full advantage of mechanical tension
And as you guys know you should always be pushing yourselves to lift more weight
But there are some key components you need to focus on to ensure you're doing the exercise properly
Number one use a shoulder width grip you don't need to go super wide with this guys
Just grab the bar with a shoulder width grip or slightly wider and then you're good to go this way
You'll be able to use more of your triceps without straining your wrists or even worse your shoulder joints number two
Perform a full range of motion
repetition and guys
The range begins with the barbell touching your upper chest and it ends with your elbows locked out at the top
Your shoulders are elevated and then you push through your arms with your head that's proper full range of motion
And number three do not bounce the weight on your chest
instead guys briefly touch your chest and then explode up with maximum force and
Repeat on all your repetitions and another great thing about the barbell
Is that when you start to fatigue
You can crank out a few more reps by utilizing a push press you will essentially be skipping the concentric phase of the movement
But still focus on controlling the negative
So don't be afraid to add a bit more weight on your last set
Just utilize the push press if you get stuck on rep six, but want to finish with the strong eight repetitions
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alright
So the second exercise is the dumbbell reverse fly and now you're doing six to seven sets of 10 to 15 repetitions
And you're only taking about a 30 to 60 second rest in between each set now although the basic barbell
Press will target all three deltoids front middle and rear
you do want to add a bit more focus on the often neglected rear delts and with a shorter rest period we'll be tapping into
the muscle building mechanism
Metabolic stress and here are some key components that you need to keep in mind while performing this movement number one
Do not rush the repetitions unlike the barbell
Press the reverse dumbbell fly is a precision movement
If you simply rush through the reps, you will never feel your rear delts activate and all will be for nothing
So pay attention to proper form number two focus on a brief hold at the top of the repetition
And guys use a similar tempo as before start with the dumbbells hanging beneath your chest
Explosively lift the dumbbells to your sides and then try to do a brief hold at the top and then slowly return to the starting
Position and repeat and number three do not engage the upper traps
Have someone film you while you do these guys
If you're raising your shoulders or shrugging while performing the reverse fly, then you're activating too much of your upper traps
Therefore the focus is deducted from the rear
And displace onto the larger and more powerful
Trap muscles a quick trick though that you can utilize to help you isolate
Your rear delts more is to rest your forehead on a bench with your upper body almost parallel to the floor
Once in place start performing reps still utilizing the three tips
I just mentioned however
the big difference this time is that you don't have to worry so much about
Core control and you can focus a bit more on the movement
be sure to give this workout a try and if you want to combine it with back chest or arms that'd work out great and
If your shoulders are a lagging body part
you can even hit them one more time a week after a
Hardcore leg day for a double weekly workout session guys when you train smart you will quickly see that you'll have more options
To switch up your workouts
And if you're in need of a new workout program
Be sure to check out my program select a tool during the end screens and as always
More good stuff coming soon. See you guys. Hey guys, if you missed the last video in this series, you can check out the entire
playlist by clicking here
But I definitely recommend downloading the Muscular Strength app for easier access to all my videos and programs
But if you're not sure which of my programs is best for you, just click on the program select a tool below. See ya