shoulder exercise

Question 1

what is a press?

Answer 1

usually overhead, all compound. all presses include triceps because ELBOW extension. press involves shoulder & elbow. usually shoulder is the limiting factor

Question 2

what is a raise?

Answer 2

straight arm lift on side or front. it is an isolation movement, middle deltoid

Question 3

what is a rotation?

Answer 3

either internal or external

Question 4

what exercises work ant, middle, post delt?

Answer 4

anterior= overhead press, middle/post=raises

Question 5

what is a barbell shoulder (military press), what muscles does it work?

Answer 5

ant delt, core, triceps, trap, pec maj,. we cannot just say barbell press! must say shoulder.

Question 6

how do we perform the military press?

Answer 6

can be done sitting or standing, push barbell straight overhead full extension from top of chest, if we stand we work the core as well to stabilize. the bar usually starts out on the floor so we may need to CLEAN to get it up there. if we sit we usually need back support.

Question 7

what are the 3 primary movements with shoulder exercises?

Answer 7

press, raise, rotation

Question 8

what is the seated barbell shoulder press? and how do we cheat?

Answer 8

works the deltoids. has back on seat which is nice. bar is already in a nice position. to cheat people sit forward on the seat.

Question 9

what is the difference between overhead press and behind the neck press?

Answer 9

nothing really. it is ok for a person with shoulder problems. but do not let hit cervical spine. does not work muscles in a different way just harder to cheat on.

Question 10

what are the benefits of a smith machine?

Answer 10

good for people that cant do much. there is no stabalizing involved, slides right up and down, and it makes it easier.

Question 11

what are some advantages to a dumbbell overhead press from a barbell overhead press?

Answer 11

we can use to train each arm individually. it can be done seated or standing better. we can get dumbbells into lap and then bring them up, dont really have to “clean” them. this is the one that people ding them together at top.

Question 12

what is the arnold press?

Answer 12

named after arnold schwartzenegger. like and overhead press with a twist, literally. start with palms facing chest, arch out, and then bring palms out at top. we do this to add variation and emphasize shoulder abduction.

Question 13

what is a machine over head press good for?

Answer 13

usually dont need a spotter. bad thing is we can only change the seat height which change where the bottom range of motion was. there is also a neutral grip option which is really good on the shoulder. we are not very strong with this exercise-only 5-10 lbs.

Question 14

what is a handstand press?

Answer 14

it is where we flip over the body weight, it is very hard to do! the problem is that we decrease our range of motion because our head hits the ground. we can use benches or special equipment so we dont hurt our wrists.

Question 15

what are raises?

Answer 15

raises are isolation movements, middle deltoid, no triceps! (presses use triceps, raises dont!)

Question 16

what is a machine lateral raise?

Answer 16

looks like a peck deck but it goes up and down. if we go too far traps get involved. we can change the seat height to line up pivot point of machine with pivot point of body.

Question 17

what is a front/side deltoid raise?

Answer 17

front=ant delt, side=middle delt, bent over=post delt. we dont really want elbow locked we want just a little bend. people do this with gallons of milk and paint. we do this with a really light weight because of the length of arms. no swinging! maybe 20-30 pounds if elite.

Question 18

what rotator cuff muscles are for ext and int rotation??

Answer 18

the supraspinatus does no rotation. the infraspinatus does external rotation. teres mior does external rotation. subscapularis does internal rotation.

Question 19

what are plate raises?

Answer 19

these are very common, hands on each side of plate and raise. negative is there is a limited amount of weights we can use. this will be a neutral grip.

Question 20

what is a reverse dumbbell fly?

Answer 20

start with hands together, THEN out. this works the posterior deltoid (rows do too). many are weak in these muscles. there is a machine for this as well- this machine is actually sometimes superior to free weights because forces good form.

Question 21

what is a barbell upright row?

Answer 21

compound movement, middle delt, triceps, elbow flexion. from lap to chin, supinated grip, bands, pulleys, lots of ways.

Question 22

what is external rotation?

Answer 22

start in then go out.

Question 23

what is internal rotation?

Answer 23

start out and then bring in. many are stronger than this than ext.

Question 24

what is a dumbbell cuban press?

Answer 24

involves alot of things, start at waist, slide up to nipple line, then external rotation then press. can be done with plates.

Question 25

what are some issues with shoulder exercises?

Answer 25

low strength with shoulders compared to chest. need to watch for excessive back ext. if no seat back we use our core more. it is hard to get into start position with presses. we should use belts with 85% of 1RM. some spotting doesnt work (standing overhead barbell press). there is not a safe way to spot this!