(Triceps) Reverse-Grip Bench Press

Reverse-grip Bench Press
The reverse-grip bench press movement provides added accentuation of the sometimes difficult
to reach long head of the triceps which allows this movement to emerge as a highly-beneficial exercise.
The reverse-grip bench press is perhaps the most seldom utilized exercise in the entire triceps
exercise inventory. This would seem strange in that this exercise—along with the close-grip bench
press—is one of the most effective when it comes to producing muscle mass to the triceps.

Proper Weight Selection
In order to establish a fundamentally safe approach to reverse-grip bench pressing it is essential
that the trainee utilize sound judgement in selecting the resistance to be used for the movement,
There are two major fundamental differences between conventional bench pressing and reverse-grip
bench pressing that need to be addressed in order to provide for enhanced growth and development,
and reduced injury-risk potential. First and foremost, the supinated grip bench press is performed for
triceps development as opposed to chest development as is the case with the conventional bench
press exercise. This would indicate that less weight should be employed as the triceps are far less powerful
than is the chest. Secondly, the supinated-grip application accentuates the triceps and produces
less supportive assistance from the chest and shoulders as does the pronated-grip and as such less
weight should be employed with the reverse bench press exercise than is used with the (pronatedgrip)
close grip bench press. Thirdly, there is less pressure felt in the shoulders (provided the proper
shoulder-width hand displacement is used) than is the case with the close-grip bench press, but the
action of elbow-flexion in the supinated position dictates that lighter weight be used with the reverse
bench press exercise in order to provide for
the safe, efficient application of this seldom-
used but highly-effective exercise.

Eccentric Contraction Phase
Accentuation
An interesting consideration of the reverse-
grip bench press exercise is the fact
that the movement accentuates the triceps
during the eccentric contraction phase of
the movement even more than during the
concentric contraction phase. The eccentric
contraction emphasis is due to the fact that
there is a greater action of shoulder extension
during the reverse-grip bench press
application than is experienced during the
conventional pronated grip bench press
application due to the fact that the long
head of the triceps crosses the shoulder
joint before it attaches onto the scapula.
The exertion upon the long head of the
triceps is greater during the elongation
(stretching) of the muscle during the eccentric
contraction phase than it is during the
shortening of the muscle during the concentric
contraction phase of the movement.
It should be noted that this phenomenon is
repeated throughout the entire supinatedgrip
extension movement inventory.

Considerations for Correct Grip
The displacement of the hands is altered
from that of a wide grip (wider-than
shoulder- width) or close-grip (4-6 inches)
to a shoulder-width grip in order to allow
for the natural movement of the shoulders
during the performance of the exercise. The
shoulder-width grip also dictates that the
elbows will be held in close to the sides of
the body parallel to the rib cage during the
raising and lowering of the bar. The el-
bows-in position will ensure that the emphasis of the movement will be placed upon the triceps and
not on the chest. Conversely if the hands are placed close together, the elbows will be forced to flare
out which reduces the activation of the triceps and increases the involvement of the chest muscles.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by lying down (face up) on a supine
bench. Extend the arms upward and grasp the barbell in a shoulder-width supinated-grip.
- Prepare the bar for the performance of the exercise by raising it from the rack and extending the
arms upward to the just-less-than-the-fully-extended finish position.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight downward.
You will want to make certain to avoid the tendency of flaring the elbows during the lowering
of the weight in manner of providing for maximum accentuation of the triceps.
- Complete the eccentric contraction phase of the movement by slowly lowering the barbell in a
natural action of elbow-flexion to a point where it just barely touches the mid-point of the chest.
If the barbell is brought down too high, the movement will have activated the shoulders more
than is desired, thus reducing the effectiveness of the exercise upon the triceps. You will want to
concentrate fully on the triceps during the lowering of the weight in effort to reduce the involvement
of the chest and shoulders and to maximize the effectiveness of the movement on the
triceps.
- You will want to avoid the strong tendency to provide a bouncing action of the bar off the chest
at the completion of the eccentric phase. Due to the elbow-flexion action dictated by the supinated
hand-position it is extremely difficult to maintain complete control over the weight
throughout the entire ROM of the eccentric contraction; as such, there is a general tendency to
allow for the bar to travel through eccentric phase too quickly thus resulting in a powerful
bouncing action of the bar off the chest at the conclusion of the movement.
- Initiate the concentric contraction phase of the movement by extending the arms upward. You
will want to make certain to maintain the desired “tucked” position of the elbows during the raising
of the weight in manner of providing for maximal accentuation of the triceps.
- Complete the concentric contraction phase of the movement by raising the bar to the just-lessthan-
fully-extended position (as outlined in the performance of the preparatory phase of the exercise).
The fully-extended position of the arms exerts great stress upon the shoulder and elbowjoints
and can easily induce strained (or pulled) ligaments in the shoulder region and can also invoke
hyperextension of the elbows.

Keys to the Lift
- Utilize intelligent weight selection. Do not attempt to work with more weight “than the triceps
can handle.
- Maintain the “tucked” position of the elbows throughout the entire execution of both the concentric
and eccentric contraction phases of the movement.
- Avoid “locking-out” at the completion of the lift.

(Triceps) Close-Grip Bench Press

Close-grip Bench Press
One of the most effective movements in the entire triceps exercise inventory is the close- grip
bench press exercise. This highly-beneficial movement is a favorite of many long-time trainees as it
involves all three heads of the triceps brachii (though it should be noted that the long head is not as
strongly activated as the lateral and medial heads). The close- grip bench press provides for a large
sweeping muscle mass of the posterior portion of the upper arm.

Intelligent Weight Selection
Required
In order to establish a sound fundamental
base of operation for the close-grip
bench press it is necessary for the trainee to
understand that the close-grip bench press
exercise is performed for the triceps while
the conventional bench press exercise is
performed for the chest. The chest is far
more powerful than are the triceps. It is
senseless to attempt to work with poundages
on the close-grip bench press movement
that approximate those employed during
conventional bench press applications.
Shoulder and elbow-joint injuries can easily
occur from the use of ill-advised poundages
and at best, little result will be gained by the
intended muscles (triceps) if too much
weight is used for this movement as the
elbows will be encouraged to flare out and
there will be strong incorporation of the
chest muscles during the execution of the
movement which reduces the effectiveness
of the exercise on the desired region of the
triceps.

Elbow Position Vitally Important
The close-grip bench press movement
incorporates the strong involvement of the
chest and, as such, the close-grip movement
should not be applied on a program that
sees the trainee working triceps following a
chest day as this would encouraging an
over-training burden on the muscle. In order
to alleviate the activation of the chest
muscles it is imperative that the elbows be
kept in toward the body in order to provide
for maximal stimulation of the triceps and
not be allowed to flare out to the sides
which would highly-activate the chest.
Proper resistance selection will go a long
way toward determining the ability of the trainee to apply and maintain the desired “tucked” elbow
position throughout the execution of the exercise.

Strong Neural-Impulsing Essential
The close-grip bench press, while a very effective movement for the triceps also incorporates the
strong activation of the shoulders as well as the muscles of the chest. Intense concentration is required
in order to allow for the trainee to apply a powerful mind/muscle connection with the triceps
in effort to divert the onus of attention away from the shoulders and chest and into the desired area
of the triceps. In addition, the close grip application does not provide for a readily-applied balancing
of the bar. Should fatigue set in, and the muscles begin to respond in sporadic fashion, there is tremendous
pressure placed upon the shoulders. Maintaining balance of the bar is difficult and the
shoulders could easily be duressed to the point of injury which further dictates that strong impulsing
must be directed to the triceps in order to avoid the increasing emphasis that will be placed upon the
shoulders during the completion of the set.

Considerations for Concentric Finish Position
You will want to avoid the tendency to snap the bar into the “finish” position. There are many
expert trainers who advocate the concept of incomplete finish position extensions. The basis for
their thinking is actually two-fold: the fully-extended position can invoke injuries upon the shoulderjoint;
the less than fully-extended position provides for an implementation of the “continuous tension”
concept. The concept of locking-out should not be compared with improper “snapping-out”
applications which can cause injuries. “Locking-out” is a normal approach to training and need not
cause injuries of any kind while “snapping-out” should be avoided at all times as such applications
can easily create serious injury to the muscles and to the joints. The considerations for the necessity
of avoiding the “snapping-out” flaw in technique, is even more greatly emphasized during close-grip
applications than would be the case during regular bench pressing due to the increased emphasis that
close-grip pressing exerts upon the shoulders.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by lying down on a supine bench with the feet placed
securely on the floor. Remember, no tip-toes on the pressing movements. If you are unable to
reach the floor then use a raised platform for the feet. The hips, back and head should be in contact
with the bench.
- Prepare for the proper positioning of the weight by reaching up and grasping the bar in a close
(4-6 inches apart) pronated-grip. Remember the closer the grip the greater the accentuation upon
the triceps while wider grips encourage the involvement of the chest muscles.
- Lift the bar from the cradle and while keeping the elbows in tight to the body, press the bar upward
to the fully-extended position. The bar should be aligned with the mid-point of the chest.
- Initiate the eccentric contraction phase of the movement by slowly lowering the weight to the
mid-point of the chest. Remember to keep thee elbows tucked in to the sides during the movement.
- Complete the eccentric contraction phase by lowering the weight to the mid-point of the chest
gently touching the chest with the bar at the eccentric phase finish position. There is a strong
tendency to bounce the bar off the chest at the completion of the eccentric phase and you will
need to concentrate fully in order to avoid this common pitfall.
- You will want to check to make certain that the elbows are tucked in to the body and down near
the rib cage as opposed to flared out and high up near the chest in order to ensure maximum accentuation
of the triceps.
- Begin the concentric contraction phase by slowly extending the arms upward. It is essential that
the elbows remain down and in and not up and out and that the elbows are forward under the
bar not behind it.
- Complete the concentric contraction phase of the movement by extending the arms to their fully-
locked out position. You will of course want to avoid the aforementioned flaw of “snappingout”
at the conclusion of me movement.

Keys to the Lift
- The elbows must be placed and maintained in the proper down and in as well as forward under
the bar (not behind it) position throughout the entire execution of the exercise.
- Do not bounce at the conclusion of the eccentric contraction phase.
- Do not “snap-out” at the conclusion of the concentric contraction phase.

Triceps Training Intro

Two-Thirds of the Upper Arm Mass
It is not difficult to find weight-training athletes who are willing to devote time and energy to
their arm training. If you go into any gym it is easy to spot a sea of trainees blasting away on their
arms. However, the major emphasis of attention is usually devoted to biceps training and not triceps.
This might be due to the fact that the biceps are more readily visible than triceps, and, as such, there
is more incentive to attack the biceps.

What is apparently not realized by many trainees is that the triceps comprise the major part (approximately
two-thirds), of the upper arm mass. As we have seen in the presented analysis in previous
sections, the triceps are highly-activated during the performance of the pressing movements for
both chest and shoulders. While the triceps receive attention during the pressing movements, a specific,
well-rounded routine devoted to the triceps would be essential in order to achieve maximum
development potential of the upper arms.

Triceps Brachii — Long (A), Lateral (B) and Medial (C) “heads”
The triceps brachii comprises the muscular area of the posterior upper arm and consists of three
specific regions:
- Long “head”
- Lateral “head”
- Medial “head”

Location
The long head originates on the scapula on the
head of the humerus of the shoulder joint and comprises
the main muscle region of the inner portion of
the triceps.

The lateral head also originates on the head of
the humerus (but does not cross the shoulder-joint)
and establishes the main muscle mass of the outer
portion of the triceps.

The medial head is situated between the long and
lateral heads. All three heads join together to form a
common tendon which inserts on the olecranon
process of the ulna located in the anterior portion of
the elbow-joint.

Function
All three heads serve to function in the action of
extension of the forearm at the elbow- joint. The
long head also serves in the function of shoulder extension
which occurs as a result of pulling the arms
back behind the parallel line of the body. The dual
role of the long head comes as a result of crossing
the shoulder-joint in attaching to the scapula. Due to
the fact that all three heads are activated during the
action of forearm extension at the elbow-joint, the
extension movements (standing, lying, or overhead
applications) are considered the front-runners to the
triceps movements. However, it should be noted that
the activation of shoulder-joint extension would
greatly add to the development of the triceps; as
such, the major movement involving shoulder-joint extension (close-grip bench press) will be included
in our report. The reverse-grip bench press exercise will also be included as it provides stimulation
of the long head of the triceps in a pressing movement. The remaining exercises will be a wideranging
portfolio of extension movements.

Trapezius and A.C. Joint Training

The “Traps”

While we have provided analysis of the involvement of the trapezius muscle during the various
back exercises the considerations for the trapezius were from a posterior vantage point. In this report
we will focus on the upper portion of the trapezius (upper portion) from the anterior perspective. A
good set of “traps” rounds off the physique and provides an image of raw power. Conversely, underdevelopment
of the upper trapezius (visible from the front as the area comprising the area between
the neck to the deltoids) creates a flaw in the overall balance of the physique. It is not difficult
to bring out the trapezius as just a little attention goes a long way with this muscle. In this report we
shall provide an analysis of the shrug exercise as the shrug movement represents the fundamental
basis of “traps” training. It should be noted that the shrug exercise also involves the levator scapulae
and the rhomboid muscles and as such an analysis will be provided on each.

Location and Function

Trapezius (A)

Location
Originates on the vertebrae of the thoracic spine (entire length), and the cervical spine and inserts
on the lateral portion of the clavicle and into the base of the skull. Please note that the specific
area of concentration will be the area that crosses the acromioclavicular (A.C.) joint situated between
the clavicle and the scapula.

Function
The upper fibers produce the action of elevation of the scapula. The middle fibers produce the
actions of upward rotation and adduction of the scapula; they are mentioned due to the fact that the
fibers of the middle region (as well as the lower region) are activated during the completion and the
finish positions of the lift. As well the middle trapezius is highly-activated during the application of
the rear shoulder shrug movement application.

Levator Scapulae (B)

Location
Originates from the first to fourth cervical vertebrae and inserts on the medial border of the scapula.

Function
Serves in the function of raising or elevating the scapula during the initiation of the lift and also
provides for upward rotation of the scapula.

The Barbell Shrug
The barbell shrug exercise represents the “granddaddy” movement of upper trapezius training
and is a favorite of many hard-core lifters. While the movement appears to be a simple one to perform,
there is a high injury-risk factor associated with the exercise. The shoulders, as well as the lower
back, are highly susceptible to injury
when improper methodology is applied
to the movement. There is a general
tendency to attempt to work with too
much weight on this exercise and it is
essential that proper resistance selection
be applied, to allow for correct
exercise execution in effort to get the
most out of the exercise, and to reduce
the risk of injury.

Considerations for Injury
Prevention

Should We Rotate the Shoulders?
There has been a great deal of conflicting
literature about whether or not
the execution of the shrug exercise
should be one that sees a vertical
(straight up and down), movement application
or one that sees the trainee
rolling (rotating) the shoulders either
forward or backward, or both. The debate
centers on the considerations given
to the acromioclavicular (A.C.) joint.
Because of its location in the direct
line-of-fire of the shrugging movement,
the weakly-constructed A.C. joint is
exposed to a high risk of injury if duress
is placed upon it during the execution
of the shrug movement. The
backward rolling action of the shoulders
places the A.C. joint under duress
due to the force vectors which attack
the joint directly. The shoulders are
rotated, the clavicle is pulled up and
back forcing the already unstable joint
to be opened up (separated), which weakens the area even more thus exposing it to high injury risk.
If the shrug movement is performed with a vertical (up and down) movement application it allows
the joint to take on the burden of the load (including the force vectors) in its strongest position.

Potential for Lower Back Injury
The region of the lower back is also highly susceptible to injury if proper form is not maintained
throughout the movement application. There is a strong tendency to lean backwards during the
completion of the lift, particularly in instances when a shoulder-rotation action is implemented into
the movement. Lying backwards exposes the lower lumbar region to the risks associated with the
arching-of-the-back posture as induced by leaning back such as jamming the facet-joints and injuring
the vertebrae of the region. It is important to maintain contact with the floor with the entire region
of the soles of the feet as this win help alleviate the natural tendency of leaning back during the raising
of the weight.

Considerations for Muscular Involvement
Those who advocate the concept of rotating the shoulders do so with the proposal that the middle
and lower regions of the trapezius, as well as the rhomboids (major and minor) are highlyactivated
during the rotating (backward) action of the shoulders due to the “squeezing” action that is
experienced in the scapula. The opposing premise of the benefit provided by the squeezing action
upon the scapula is negated by the fact that despite the fact that gravitational forces are being exerted
upon the muscles throughout the movement application, the fact that there is a rotation action of the
shoulders dictates that the movement is now being applied in a more horizontal plane rather than
being applied in the desired vertical (directly opposing gravity) direction. A forward rolling action of
the shoulders is not considered and effective action and is seen as unnecessary.

The argument for the application of a forward and backward rotation action of the shoulders is
that the forward rotation is that the upper fibers of the trapezius are highly activated. The backward
rotation of the shoulders during the lowering of the weight provides a “squeezing” action (adduction)
of the shoulders and the scapula which accentuate the activation of the medial fibers of the trapezius.

In addition, the adduction of the shoulders and scapula incorporates the involvement of the
rhomboid muscles (major, minor) into the movement providing for overall development of the area
of the back. The counter argument to that notion is that the involvement of the rhomboids reduces
the emphasis that will be invoked upon the trapezius. The suggestion here would be regardless of
route-of-course for preferred accentuation, that “safety-first” be the foremost consideration. As such,
rotating the shoulders would be discouraged due to the potentially damaging effects upon the acromioclavicular
(A C.) joint.

Summary of Correct Exercise Execution
- Assume a shoulder-width stance with the feet pointed slightly outward with a barbell held in
front of the thighs with a pronated shoulder-width grip.
- Utilize slight knee and hip-flexion to provide the proper preparatory posture. The back should
be maintained in a flat, rigid vertical position with the head held high.
244 Advanced Techniques in Weight-Resistance Training
- Initiate the concentric contraction phase of the movement by slowly elevating the shoulders upward
in a straight line by virtue of accentuating the trapezius and levator scapulae muscles.
- Maintaining the proper position with the arms fully-extended and the knees and hips slightlyflexed
and the head held erect, draw the weight upward with the shoulders raised to their highest
point in the movement range. Remember, the movement is performed by drawing the shoulders
upward, not by dropping the head downward to meet the weight. You may want to experiment
with the various shoulder actions in order to affect the particular emphasis of choice in the
“traps”. Remember to pause for two counts at the completion of the concentric phase.
- Begin the eccentric phase of the movement by slowly lowering the bar back down. You will need
to concentrate fully on maintaining strong neural-impulsing into the muscles of the back (not the
arms) in resisting the forces of gravity.
- Complete the eccentric contraction phase by slowly lowering the weight to the fully- extended
position of the eccentric contraction. You will need to exert high concentration in order to avoid
the urge to allow for a “bouncing” action at the conclusion of the movement.

Keys to the Lift
It is essential to maintain proper exercise execution throughout the entire movement application
in both the concentric and eccentric phases of the movement application in order to avoid reduce
the risk of injury in this simple but potentially dangerous exercise. You will want to avoid
the following flaws in correct execution of the exercise.

- Utilizing elbow flexion;
- Utilizing hip-thrust to add impetus to the lift;
- Throwing the head back in response to the exertion of the lifting action;
- Springing up on to the toes in effort to apply greater leverage to the lift;
- Dropping the head down into the lift during the final one-third of the concentric contraction;
Hoisting the weight up rather than raising the load by virtue of strong muscular contraction in
the trapezius and levator scapulae;
.. Dropping the weight down too quickly during the execution of the eccentric contraction. h. allowing
a “bouncing” action at the conclusion of the eccentric contraction.

Use light resistance and utilize strong neural impulsing into the desired region of the muscles of
the back (rather than in the arms) in order to provide for the safe, efficient application of this potentially
dangerous exercise.

 

Smith Machine Barbell Shrug
A movement variation can be applied with the utilization of the Smith machine barbell smug application.
The Smith machine provides for a measure of stability during the performance of the
movement and, as such, the tendency to roll the shoulders will be somewhat lessened. If the shoulders
are rotated, the resistance remains in a fixed position which could result in less stress being
placed upon the acromioclavicular (A C.) joint.

Movement Analysis

Proper Form Encouraged with Smith
Machine
The Smith machine application also encourages
proper form to be maintained throughout
the movement application as there is less tendency
to attempt to pull the bar up and back as
the shoulders are rotated backward (as this attempt
would prove futile). As a result, the
common flaw in technique that sees the trainee
assuming an arched-back posture is virtually
eliminated. Note, the usage of the term “virtually”,
it is still possible to lean back during the
movement and concentration is required to
avoid this almost natural-occurring error.

In addition there is less tenancy to collapse
the body during the eccentric contraction phase
of the movement as the movement application
is strictly up and down as opposed to the freeweight
barbell application which frequently sees
the trainee first drawing the barbell back and
then allowing the weight to come forward during
the descent. The true-vertical movement
plane allows for a more readily-facilitated adherence
to the desired straight-body posture.

Summary of Correct Exercise
Execution
The rudiments of correct exercise are repeated
from the free-weight barbell shrug exercise.
One alteration would see the speed-ofcontraction
slowed slightly than that of the freeweight
barbell version of the shoulder shrug
movement due to forces of friction associated
with Smith machine applications. The utilization
of the Smith machine also permits a change in
body posture from that of vertical to one that is leaning slightly forward. The fixed apparatus allows
for the body to be angled forward slightly in effort to accentuate the back of the traps a little more.
Leaning forward during free-weight barbell shrug applications is discouraged as the leaning forward
position induces a collapsing of the body posture (hip-flexion) during the eccentric contraction phase
of the movement.

 

Rear Barbell Shrug
A not-too-frequently applied variation of the conventional front barbell shrug is the rear barbell
shrug exercise. In this version of the shrug movement the barbell is grasped behind the body with
the same basic fundamental premise of execution repeated from the conventional front barbell shrug
exercise. The benefit of the rear barbell shrug application is that greater accentuation of the middle
fibers of the trapezius can be applied.

Medial Fiber Incorporation
The conventional front barbell shrug
movement strongly accentuates the superior
(upper) fibers of the trapezius with the virtual
exclusion of the medial (middle) fibers. With the
rear barbell shrug application the superior fibers
are emphasized during the both the concentric
and eccentric contraction phases of the movement
as the shoulders are virtually compressed
together as a result of the position of the bar
behind the back. Because of the added squeeze
effect upon the posterior shoulders and the
subsequent stretching action upon the anterior
portion of the shoulders it is essential that
proper form be applied throughout the entire
execution of the exercise.

Summary of Correct Exercise
Execution
- Assume the correct preparatory position for
the movement by standing in the normal
anatomical position with the feet placed at
shoulder width distance and placed in a
slightly outward position facing away from
a barbell rack with a barbell resting on the
rack at about upper-hamstring height.
- Utilize knee and hip-flexion to align the
hands with barbell. Grasp the barbell in a
just-inside-shoulder-width pronated grip
and move away from the rack so that the
barbell is clear of the supports.
- Assume the proper posture by standing erect
with the chin held in a slightly upward position.
- Lower the arms downward to the fullyextended
position.
- Initiate the concentric contraction phase of
the movement by drawing the shoulders upward
while maintaining the fully-extended
position of the arms. You will want to resist
the natural urge to drop down and then rise
up into the lift in effort to incorporate momentum
into the movement.
- Raise the barbell upward by drawing the
shoulders up to the ears. You will want to
drop the head and shoulders slightly downward
during the raising of the weight. Remember
to avoid throwing your head down
into the lift but rather just tilt it slightly in anticipation
of the barbell being raised up to it.
- Complete the concentric contraction phase
of the movement by drawing the shoulders up as high
as possible toward the ears and then holding
the posture for two counts at the top of the lift.
- Begin the eccentric contraction phase of the movement
by slowly lowering the weight by virtue
of strong neural-impulsing into the region of the “traps” in effort to avert having gravity take
over control of the movement.
- Complete the eccentric contraction phase by slowly drawing the weight to a halt at the eccentric
contraction finish-position. You will want to avoid allowing the weight to descend too quickly as
the forces incurred by the shoulder-joint at the conclusion of the movement could prove hazardous
to the ligaments and tendons.

Keys to the Lift
- Do not apply hip and knee flexion during the initiation of the lift in effort to incorporate momentum
into the movement.
- Maintain the fully-extended arm position throughout the entire movement application.
- Do not allow the weight to travel through the eccentric phase too quickly as the burden experienced
upon the shoulders during the conclusion of the descent could easily invoke serious injury
to the ligaments and tendons of the region.

It is recommended that the conventional (front) barbell shrug exercise be perfected before attempts
are made to apply the rear barbell shrug variation in order to allow for optimum resultant
effect and safest application of the shrug movement.

Dumbbell Shrug
The utilization of the dumbbell approach to the shoulder shrug movement allows for a flexibility
of approach that provides for two different grip applications.
The standard pronated-grip can be applied which allows for
greater emphasis of the movement to be exerted upon the
lateral portion of the traps (out toward the shoulders). A
semi-pronated grip can also be applied which allows for
greater accentuation of the medial portion of the traps (closer
top the mid-line of the body). Due to the fact that the
pronated grip application is applied during both the freeweight
barbell shrug and Smith machine barbell shrug
movements, it is recommended that a semi-pronated grip be
used for the dumbbell application.

Greater Concentration Required
There is greater tendency to allow for breakdowns in
form during the performance of the dumbbell shoulder
shrug movement application and, as such, greater concentration
is required in order to reduce the risk of potential errors
in technique which may occur during the execution of the
movement. Four of the most frequently-evidenced errors are
outlined below:

- One of the most common flaws in technique witnessed
with the dumbbell application is the raising-of-theelbows
action during the concentric contraction. Without
the stabilizing component attributed to barbell training,
the dumbbell version encourages the action of elbow-
joint flexion as a measure of providing leverage into
the lift;
- If there is an applied action of elbow-joint flexion during
the raising of the weight, there normally results a corresponding
action of elbow-joint extension during the eccentric
contraction which often sees the trainee lowering
the weight too swiftly with the result being that added
stress is placed upon the shoulder-joint;
- As well, the actions of flexion and extension of the elbow-
joint remove the accentuation of the movement
from the desired region of the trapezius muscle and instead,
direct the applied emphasis to the arms. thus reducing
the effectiveness of the exercise;
- In addition, the high-involvement of
the arms encourages the weights to be
brought back of the desired truevertical
plane with the result being that
a swing action is applied to the movement
further reducing the effectiveness
of the exercise.

Summary of Correct Exercise
Execution
-Assume a normal anatomical stance
with the feet displaced at shoulderwidth
distance and apply slight knee
and hip-flexion in effort to establish a
flat, rigid position of the back which
will help alleviate potential strain on the
lower lumbar region. You will want to
position the head with the chin tilted
slightly upward.
- Grasp a pair of dumbbells in a semipronated
grip with the arms in the fully-extended position
and placed at the sides and slightly in
front of the thighs. If the dumbbells are positioned outside the thighs at the side of the body the
shoulder ligaments may be placed under duress during the movement application.
- Initiate the concentric contraction phases of the movement by drawing the shoulders upward.
You will want to maintain the fully-extended position of the arms in order to provide proper
emphasis upon the “traps”.
- You will also want to avoid the natural tendency of applying knee and hip-flexion and then
quickly applying knee and hip extension during the initiation of the lift in effort to incorporate
momentum into the movement application.
- Raise the dumbbells upward by drawing the traps up toward the ears. You will want to avoid the
tendency of applying elbow flexion to raise the weights.
- Complete the concentric contraction phase of the movement by drawing the shoulders up to the
ears and holding them for a count of two before lowering the weight.
- Begin the eccentric contraction phase of the movement by slowly lowering the weights downward.
You will want to apply strong concentration into the movement in effort to resist the
forces of gravity.
- Complete the eccentric contraction phase by lowering the shoulders to their fullest extent in the
eccentric phase ROM. You will want to resist the force of gravity throughout the eccentric application.
If gravitational force is permitted to take over control of the movement, the dumbbells
would be lowered too quickly resulting in a high risk of strain being imposed upon the shoulder
joints.

Keys to the Lift
- Establish and maintain the fully-extended position of the arms during the entire movement application.
You will want to concentrate fully in order to avoid the natural tendency to apply elbow-
joint flexion during the raising of the weight.
- Resist the urge to apply hip and knee-flexion and subsequent knee and hip-extension during the
initiation of the movement in effort to incorporate momentum into the lift.
- Do not throw the head down to meet the weights coming up but instead maintain the head- up
position and draw the shoulders up to the ears.
- Resist the gravitational forces during the eccentric contraction in effort to resist the tendency of
allowing the weights to travel through the eccentric phase too quickly. Slowly draw the weights
to a halt at the conclusion of the descent as the shoulders can be easily strained if the weights are
allowed to drop freely at the conclusion of the movement.

Reverse “Pec-Deck”

Reverse “Pec Deck”
The Reverse Pec-deck exercise emerges as one of the most effective movements for the rear deltoid.
This particular movement application allows for the safe, efficient utilization of added resistance
on a reverse flye -rear deltoid- isolation movement. Do not be misled into thinking that the suggestion
of “added resistance” that can be applied would be in comparison to that which would be used
for a rear shoulder press (power) movement; (which incidentally -as indicated earlier- should not be
used at all).While the movement is a (relatively) safe one (when applied correctly) it can be a potentially
dangerous exercise. The dictate being presented here is that it is essential that the trainee abide
by the safety considerations associated with shoulder training (in general) and rear deltoid training (in
particular).

Movement Analysis
The Reverse Pec-Deck exercise is utilized to accentuate the rear deltoids. This movement is considered
as an isolator exercise and as such, caution must be taken to select an appropriate (light) resistance
to begin proceedings. It is also important to escalate the amount of resistance very slowly. The
shoulders will only grudgingly yield to additional stress and can easily become aggravated (injured) if
care is not taken.

Slow, Steady, Movement Application Essential
Slow, steady movement applications are required with this movement as any sporadic (“herkyjerky”)
movements (concentric/eccentric) could spell trouble for the over-zealous trainee. The consideration
for a slow, steady movement application is particularly accentuated at the initiation of the
concentric contraction phase of the lift. In order to “get off the blocks” there is a strong tendency to
exert too much “take-off” explosion at the commencement point of the concentric contraction. This
is where the “rocket-launch” concept of ignition comes into play. You will need to send strong signals
to the muscle (mind/muscle connection) in order to effectively “launch” the concentric contraction.

Eccentric Contraction Control
Remember to apply control of the
movement during the completion
phase of the eccentric contraction portion
of the exercise. The movement
should be kept under control during
the eccentric contraction by virtue of
adherence to the required
mind/muscle connection in effort to
avoid having the plate-stack zoom
upoward too quickly. Should the resistance
be allowed to speed upward too
fast, the hands will fly back to the front
position with the result that the
movement was not controlled (eccentrically)
by the rear deltoids. Not only
will this reduce the effectiveness of the
exercise but it could result in undue
(and unnecessary) over-taxation (in this
instance) of the front deltoids!

Range-of-Motion Key
Consideration
One of the most crucial factors to
take into account with reference to
potential injury-risk is the consideration
for applied Range-of-Motion
(ROM). Quite often, this exercise sees
the trainee bringing the hands to a position
that is well beyond the normal
ROM of the deltoid muscle. With the
concentric-contraction finish position
being extended too far, there is a risk
of injury to the ligaments and tendons 9as well as to the muscles themselves. It is important to bring
the hands only so far so as to provide accentuation of the rear deltoids throughout their normal
range of motion. The point of reference here would be to bring the hands back no farther than the
established “parallel-with-the-shoulders” position. For those with shoulder movement restrictions, it
would be better to adopt the “err on the side of caution” philosophy and draw the hands back to a
concentric contraction finish-position that is just short of the parallel with the shoulders position.

Hold the Concentric Contraction
Upon the completion of t concentric contraction movement application, you will want to hold
the concentric contraction finishposition
in effort to accentuate the accentuation
on the targeted area of the
rear deltoids. Remember, do not come
all the way back as far as the hands will
go but instead provide maximum contraction
of the rear deltoids by sending
strong neural impulses into the posterior
“delts.”

Establishing Proper
Positioning
To initiate proceedings sit down
on the seat facing the machine. adjust
the seat so that the hands will be
placed at shoulder-height position The
reason the hands are positioned at a
shoulder-height position is to provide
for maximum accentuation of the desired
region of the shoulders. Just because
the Pec-deck machine is being
used and the actual exercise is called
the “Reverse Pec-deck” the objective is
not to work the “pecs” but rather to
provide taxation on the (rear) deltoids.
As such, alignment of the hands with
the shoulders is paramount for proper
application of the movement.

Analysis of Hand Placements and
Positions
Turn the hands in order to apply a
“Reverse Grip” with the backs of the
hands facing each other and the
thumbs pointing down to the floor. This is in direct opposition of the normally-applied (conventional
grip). The reverse-grip position of the hands provides for increased accentuation to be placed to
the rear deltoids. However, for purposes of clarity it should be pointed out that the reverse-grip title
might be somewhat of a misnomer in that the hands do not actually “grip” the handles per say. Instead,
(as outlined above) the hands are placed in the reverse (backwards) position that sees the backs
of the hands facing each other with the thumbs pointing downward toward the floor. (The conventional-
grip application would (obviously) have the palms of the hands facing each other with the
thumbs facing upwards toward the ceiling. However, a grip-like action is not applied to the handles
by the hands. Instead, the handles are supported by the wrists and the movement application is carried
out by virtue of pressure being applied by the wrists upon the handles.

Reverse-grip Provides Two Advantages
Applying the force of the movement with the wrists (as opposed to the hands) is put into effect
for two reasons:

- Not all machines are constructed so as to provide for a “perfect-fit” opportunity for all of those
who use them. For example, if the trainee’s arms are too long in conjunction with the length of
the lever arm(s) of the machine, then proper accentuation of the rear deltoids will not be possible.
This negative resultant is due to the fat that if the trainee has to make an adjustment (sacrifice)
due to the too-short lever arm(s) the elbows are forced out wide (with the hands positioned
so as to place them inside of the elbows. If the elbows are flared wider than the hands this would
dictate that the elbows would be leading the action. This is an undesirable position as the resultant
effect of the elbows-leading-the-action movement application will reduce the accentuation
on the desired region of the rear deltoids.
- Even if the machine was able to provide a “perfect-fit” advantage for the user, the fact that the
handles were grasped in conventional grip would dictate that the emphasis of the force for the
movement (concentric contraction) would be applied by the thumbs. The referred-to “thumbs
emphasis” would incorporate the muscles of the region of the back and not the desired soughtafter
deltoids. As well, there is a restriction on the sought-after range-of-motion when the
movement is applied with a conventional grip as opposed to the reverse-grip. This point is (of
course) more poignantly realized when the dimensions of the machine are not perfectly coordinated
with the person using it. The greater the distance that the hands are in led by the elbows,
the less the rear deltoids are called upon for the movement. So while it may seem more comfortable
to grip the handles in a conventional grip you might want to consider the sacrifice that is being
made with respect to rear deltoid accentuation. The reverse grip will actually feel a lot more
natural –and at the same time- offer the all-important provision of maximum taxation on the rear
deltoids.

Modified Reverse-Grip
The so-deemed “Modified Reverse-grip” provides an alternative hand position that allows (quite
naturally) for a specific accentuation to be applied to the rear deltoids. This “Modified” version of
the Reverse-Grip is put into effect by placing the hands in a “palms-down” (pinkies” facing outward)
position. The modified reverse-grip places increased emphasis on the specific region of the rear deltoids
that is even more pronounced than that which is realized by using the standard (thumbs down)
reverse grip. In this movement approach, the seat could be adjusted to raise the body upwards
somewhat in effort to incorporate a greater area of the rear shoulder region. One pin placement
should do it. Incidentally, both grips can be applied with a purposeful adjustment for specific rear
deltoid accentuation. Note; if the pin placements are not well-suited for you a standing (bent-knee)
posture can be implemented.

Summary of Correct Exercise Execution
- Pull the little pins down to free the lever arms in order to position them in the required full front
position on the machine.
- Adjust the seat so as to provide for a parallel alignment of the handles with the rear deltoids.
- Sit down facing the machine
- Assume a reverse-grip position of the hands and place the backs of the wrists on the handles.
- Inhale fully and then exhale and then begin the concentric contraction phase of the exercise. You
will want to initiate the movement application slowly and steadily.
- Resist the temptation to let the plate-stack rise up too quickly when returning the lever arms to
the eccentric-contraction fully-extended finish position.
- Make certain not to swing the lever-arms back out of control resulting in a farther-than desired
movement application. Utilize the parallel position of the hands and the wrists in effort to avert
common injuries that occur as a result of such action.
- You will want to apply strong neural impulsing in manner of avoiding having the plate-stack rise
up too quickly when returning the lever arms to the fully-extended eccentric contraction finishposition.
Keys to the Lift
- Make certain that the body is positioned so as to provide for proper alignment of the shoulders
and the hands.
- Apply smooth, steady movement applications in both the concentric and eccentric phases of the
exercise.
- Be careful to avoid extending the lever arms too far behind the body and aim for a parallel-withthe-
shoulders position of the hands in the concentric contraction finish position.

Upright Barbell Row

Upright Barbell Row

The upright barbell row exercise allows accentuation of the anterior deltoid head while incorporating
the support of the medial and to a much lesser extent, the posterior deltoid heads. The pulling
action of the movement provides a different emphasis upon the deltoids than is experienced with the
pressing movements. Once again it is recommended that light resistance be used in this movement as
injuries can easily result if too much weight is applied. Despite the usage of a barbell the upright row
movement is considered an isolation exercise.

Increased Stabilization
The barbell upright row provides stabilization of the weight and is considered to be much safer
to perform than the dumbbell upright rowing movement. Dumbbell training allows an increased
ROM potential but the lack of stabilization and the fact that the dumbbells can be brought to a position
that is too high can strain the ligaments and tendons in the shoulder. Barbell upright rowing applications
provide for a bench-mark as the weight is brought up under the chin.

The barbell upright row exercise allows for a variety of hand placements. A natural hand placement
(90° between the forearm and upper arm) would be the widest grip that you would want to
attempt to use in this movement. Anything wider than the natural hand placement would place great
strain on the ligaments and tendons in the deltoids. As well, the restrictions in the shoulder muscles’
range-of-motion movement capability would necessitate grips that are more closely spaced.

Specific Emphasis Provided
The shoulder-width hand placement is often employed with this movement as are the plethora
of positions the hands can be placed in grips that are inside-shoulder-width. The exaggerated handstouching
grip is often used as well. The assessment as to which grip would be most effective is determined
by the objective you have in mind with this exercise. If you are utilizing this movement to
accentuate the anterior deltoid then the closer-in hand placements would be your choice. If you are
hoping to incorporate the medial and posterior deltoid heads then the wider hand placements would
be advisable.

The upright barbell row movement
is not a difficult one to perform but
there are a number of potential hazards
that need to be avoided in order to ensure
the safe, efficient application of
this highly-effective movement.

Applications to Avoid

Avoid “Herky-Jerky” Movement
Applications
You will want to utilize slow, highly-
synchronized movement applications
featuring close-firing frequency in order
to avoid herky-jerky movement applications
which exert strain upon the ligaments
and tendons in the shoulder. As
well, you will want to apply slow speedof-
contraction movement applications
in order to exert maximum muscular
control over the movement.

Avoid Throwing the Head Back
You will need to concentrate on
avoiding the natural urge to tilt the
head backwards during the raising of
the weight. Tilting the head encourages
an arching of the back which places the
lower lumbar region under duress. Also,
throwing the head back and effect-
ing an arching of the back incorporates the involvement of the powerful chest muscles. Importantly,
this flaw in posture greatly reduces the effectiveness of the exercise as the movement plane has been
altered. The altered movement plane alleviates the accentuation on the desired area of the deltoids as
the force vector is now in line with the lower back. The lower lumbar region was not designed to
handle loads in this awkward and thus inefficient posture. As a result, the vertebrae and their supporting
facet-joints in the area are placed under great strain.

Avoid Hip-Thrust Action
Avoid the urge of using a thrusting action of the hips to initiate the concentric contraction. This
thrusting action induces an arching of the back which further provides for the incorporation of unwanted
momentum into the lift which reduced the effectiveness of the exercise.

Avoid Raising the Heels
The thrusting action of the hips encourages the heels to lift off the floor which forces the back
to undergo an even greater hyperextension. With the heels off the floor, the lift is performed with the
toes serving as the base-of-support. The toes can easily falter under the duress of the load resulting in
an undesirable rocking action of the body that sees the heels returning to the floor on the eccentric
contraction phase and then bouncing off the floor at the initiation of the concentric contraction
phase of the movement.

Consider if the heels were raised off the floor to provide impetus for the initial repetition of the
set, then it is only natural to assume that subsequent repetitions would require an even greater thrusting
action as the muscles undergo increasing fatigue. If the muscles are fatigued in the concentric
contraction phase then they are also going to be increasingly fatigued during the eccentric contraction
phase which would result in an even more exaggerated rocking action.

Lower Back and Shoulders Highly Vulnerable
The lower lumbar region is particularly susceptible to injury during the upright row movement
when flaws in correct posture are allowed to creep in. A jamming of the facet-joints is of particular
concern if thrusting actions are applied. In addition, the shoulders are at risk of injury during the
concentric phase of the movement if the weight is raised too quickly or with a reduced lack of control.
Proper form and correct execution are essential to the safe, efficient application of the upright
barbell row exercise.

Summary of Correct Exercise Execution
- Utilizing knee and hip flexion bend down and grasp a barbell in a pronated close-grip.
- Utilizing knee and hip extension straighten to a standing position making certain to retain slight
flexion in the knees and hips.
- Make certain to establish a flat, rigid posture of the back and apply neck flexion in order to hold
the head up.
- You will want to be certain to establish the all-important V-shape position of the forearms in
order to raise the elbow high above the bar. You will want to maintain the V-shape position of
the arms throughout the entire movement application in both the concentric and eccentric contraction
phases of the movement in order to avert straining the ligaments and tendons of the
shoulders.
- You will need to concentrate fully on sending strong neural impulses to the deltoid in order to
prepare the muscles for the lift.
- Initiate the concentric contraction phase of the movement by slowly raising the weight. You will
want to avoid the temptation to jerk the weight upward at the start of the movement.
- You will also want to avoid the natural tenancy to throw back the head and to implement a hipthrust
action at the start of the lift. As well, you will want to maintain contact with the floor with
the heels in manner of avoiding springing up onto the toes during the movement application.
- Remember to lift with the shoulders and not with the elbows. This will enable you to avoid the
tendency of drawing the hands up into the face while the elbows remain in the incorrect lowered
starting position. Particularly significant would be the tenancy to flatten out the forearms so that
they run along the bar at the conclusion of the concentric contraction phase of the movement.
The finish position location of the forearms is in the same high V-shape position that was applied
at the outset of the movement application.
- Draw the weight slightly outward in a natural movement plane as opposed to true-vertical in order
to accentuate the deltoid muscles and to reduce the strain experienced in the ligaments and
tendons. You will want to utilize a highly-controlled and slow speed-of-contraction movement
application.
- Draw the weight up to the desired finish position under the chin and pause for two counts initiating
the eccentric contraction phase of the movement. Remember to check the position of the
forearms: if they are flattened out then you will need to concentrate more fully on maintaining
the desired elbows high above-the-bar-position.
- Slowly initiate the eccentric contraction phase of the movement by lowering the bar slowly outward
and downward in the same movement arc as performed during the concentric contraction
phase of the movement. You will have to apply strong neural-impulsing into the deltoids in order
to control the speed of the movement during the descent as gravitational forces threaten to
overpower the movement application. Remember to keep the head high and avoid the tenancy
of dropping the head during the completion phase of the eccentric contraction.
- Maintain strong muscular control of the movement during the completion of the eccentric contraction
and concentrate fully in order to resist the natural tenancy of bending forward at the
waist in effort to “cushion” the exertion experienced in the deltoids at the conclusion of the descent.
Bending forward will encourage a reduction in motor-unit recruitment and induce a momentum
component into the movement application which will ultimately place more strain upon
the ligaments and tendons of the shoulder than when utilizing strong muscular control over the
movement. As well, bending forward exposes the lower lumbar region to injury as the force vector
is now directly in line with the spine exposing the vertebrates and protective facet-joints to
high injury-risk. Also bending forward encourages a resulting hip-thrusting action on the subsequent
concentric contraction which as discussed, further increases the risk of injury.

Keys to the Lift
You will want to avoid the common flaws in technique during the concentric contraction phase
of the movement including:

-Throwing the head back;
- Utilizing hip-thrusting action;
- Raising up onto the toes for added leverage.
- Establish the V-shape posture of the forearms above the bar and maintain this position throughout
the entire execution of both the concentric and eccentric phases of the movement.
- Utilize strong neural-impulsing in order to provide maximum muscular control over the movement
during the eccentric phase.
- Avoid bending at the completion of the eccentric contraction phase.
- Utilize smooth movement applications and avoid herky-jerky movement applications.

Shoulder Introduction (Important)

Shoulder Training

 

Broad Shoulders
Famed author Studs Terkel in describing the city of Chicago offered the view that “it is a city
with broad shoulders”. The phrase inspired admiration and respect and perhaps even a little fear in
the hearts of those who heard the “Windy City” depicted in such terms. It was however Mr. Terkel’s
highest compliment. After all, doesn’t the imagery of broad shoulders carry with it the suggestion of
strength and power and maybe a hint of intimidation that is awe-inspiring?

It might be thought of that the imagery of “the city with broad shoulders” might be carried over
into the realm of weight-training. The concept of power and might being associated with broad
shoulders is strongly manifested whenever someone with cannonball shoulders arrives on the scene
instilling fear and envy in all who come under the intimidating spell of colossal shoulder development.
In terms of creating the “ideal” physique, no physique could be considered close to complete,
without a well-developed shoulder structure.

In determining the correct approach to take with regards to building the shoulders it should be
noted from the outset that the muscles of the shoulders are located upon an extremely weak and mechanically-
disadvantaged construction and great care must be taken to apply proper movement methodology
in order to provide for safe and efficient shoulder training.

Location and Function
There is much more to building the shoulders than just attempting to pack on size. In order to
develop well-defined musculature in this relatively delicate region of the body strict attention must be paid to the location and function of the sometimes
difficult-to-understand muscle system. It should be
noted that whenever reference is made to the shoulder
muscles that reference is being made to the deltoid
muscles.

Deltoid Muscle Divided Into Three
Sections or “Heads”
The deltoid is a triaded muscle located on the
top, side and back of the shoulder joint. It may need
to be clarified that the deltoid muscle is one muscle
divided into three distinct regions or “heads” and
that there does not exist three separate muscles. The
applied reference is directly related to the location of
the specific region of the deltoid i.e.: anterior (front),
posterior (rear), and medial (middle) head. Frequently,
the specific regions of the deltoid are referred to
as anterior, posterior or medial deltoid or “delt”. This
identification policy represents a misnomer in that
the reference to a specific “deltoid” as opposed to a
specific “head” suggests that there exist three different
deltoid muscles as opposed to the existence of
three sections of a single deltoid muscle. All three
sections (heads) are closely-linked and as a result,
most shoulder exercises involve the activation of at
least two of the three heads. However, the most
strongly accentuated head will be the foremost consideration
when determining which exercises are designed
for which section of the deltoid muscles.

It can be noted that the deltoid represents just
one of a group of six muscles that cover the shoulder-
joint, which is formed by the articulation of the
scapula and the head of the humerus. The other five
muscles that cover the shoulder originate on the scapula
and, as such, are classified under the muscles for
the upper back category. These muscles are covered
in the appropriate section dealing specifically with the
muscles that comprise the region of the back.

Deltoid — Anterior (A), Meddle (B), Posterior (C)

Location
The deltoid muscle itself originates on the lateral third of the clavicle, acromion, and spinous
process of the scapula. The specific origins and insertions of the three heads are as follows.

-Anterior “Head”: Originates on the lateral (outside) portion of the clavicle.
-Middle “Head”: Arises from a location that is between the outside portion of the scapula and the
upper region of the back of the scapula.
-Posterior “Head”: Takes its place of origin on the superior (upper) section of the posterior (rear)
side of the scapula.

All three heads of the deltoid insert on the deltoid tuberosity of the humerus bone of the upper
arm at approximately the middle one-third of the lateral Portion of the shaft.

Function
The deltoid serves in the action of abduction of the arm. As well, the anterior fibers act to flex
and medially rotate the shoulder joint while the posterior fibers extend and laterally rotate the shoulder
joint.

Muscle Activation
It should be acknowledged that whenever the shoulders are being called upon to perform work
there is a strong accompanying involvement of several surrounding muscles. In the pressing movements
the upper portion of the trapezius is called upon to provide great emphasis to the lift. As well,
considerable assistance is also provided by the rhomboids (minor and major). In addition, another
group of muscles categorized under “the muscles of the shoulder girdle”, the chest muscles are also
encouraged to provide assistance to the movement. The pectoralis major and (to a lesser extent) the
pectoralis minor are frequently incorporated into the movement. In fact, keeping the chest muscles
out of the movement is one of the foremost considerations when reference is made to proper
movement methodology. A consistent reminder of the requirement to avoid having the chest muscles
become involved during the pressing movements will be offered.

Another major contributor to the shoulder training is the triceps brachii (pressing movements)
and the biceps brachii, brachialis, and brachioradia1is (raises movements). In addition, the forearm
flexors and extensors are also activated during the raises movements as well as the pressing movements.
An outline of the support muscle activation will be presented throughout the exercise portfolio
analysis upcoming in this section.

Shoulder-joint, a Multi-faceted Joint
The shoulder-joint is deemed a ball-and-socket joint and as such is capable of performing several
movement actions including flexion, extension, medial and lateral rotation as well as abduction of the
arm at the humerus all of which can be performed in a variety of planes and angles. The anterior region
produces the action of flexion (moving the humerus bone anteriorly or forward), and medial
rotation (bringing the arm across the body). The posterior region of the deltoid produces the action
of extension (moving the humerus bone posteriorly or backward). The medial region of the deltoid
produces the action of abduction (moving the humerus bone laterally away from the body).

Shoulder-joint Extremely Unstable
While the shoulder-joint can produce a variety of movements there is a severe sacrifice that is
paid with regard to quality-of-construction of the joint. In order to allow for the vast array of movement
actions, there is a great reduction in the stability of the joint with the result being that the area
of the shoulder-joint is one of the most vulnerable areas in the entire body.

Compounding the problems related to the insufficient stability of the shoulder-joint is the fact
that the main muscles of the region (the deltoids) are relatively weak as well. The deltoids are generally
thought of as having great strength and explosive power, but the reverse is really the case. The illadvised
loads that are frequently employed are handled as a result of the incorporation of the surrounding
muscle groups (as outlined above) and not as a result of the complete emphasis of the burden
of the load being taken up by the deltoids. Frequently, when excessive loading is employed, the
deltoid muscles give out with the burden of the load transferred to the supporting ligaments and tendons.
With many of the shoulder movements, the ligaments and tendons are stretched to their weakest
position, and are not in a favorable position to endure any duress. The consequence of this resultant
is that shoulder ligament and tendon injuries are commonplace in weight-resistance training circles.

Caution Required to Reduce Injury Risk
The anatomy of the shoulder-joint is of course irreversible; however, the approaches that are utilized
in shoulder training can go a long way to offset the dangers associated with shoulder training.
The first line of defense against injury is the awareness of the potential hazards related to shoulder
training. Taking the information a step further of course would be to see the trainee applying safe,
efficient training techniques during the performance of the exercises. Slow speed-of-contraction
movement applications are essential to the reduction of injury risk. In addition, sensible weight selection
would significantly reduce the high risk of injury to the area as would sound training applications
featuring a high-level of “common sense training”. A good place to start is to avoid going for the
“extra rep” or even forcing yourself to make the pre-determined number of reps in order to assume
success. Trying to force that last rep has forced many trainees onto the surgeon’s table. Shoulder
training is not like any other body part training and as such great care must be taken to avoid the high
risk of injury brought on by the weal construction of the joint, weak capability of the muscles, and
the generally stretched position of the ligaments and tendons of the area.

Front Military Shoulder Press

Military (Front) Shoulder Press

The military (front) press is seen as the “granddaddy” movement for the shoulders and is considered
a power movement designed primarily for the anterior deltoid head. The movement elicits only
minor support from the medial deltoid region while the involvement of the posterior deltoid is virtually
non-existent. The military press exercise can be performed with either a standing or seated
movement application. The seated
posture allows for a stable base-ofsupport
and is thus considered a safer
approach to take with reference to the
military or front press movement.
However, as there appears to be a general
tendency to use the standing front
press an analysis of that particular application
will be provided.

Despite being considered a power
movement, the front press exercise
demands strict attention to detail or
serious injury can occur. Due to the
high-risk nature of this exercise it is
recommended that light resistance be
applied; particularly in the learning
phases of the correct execution of the
exercise. It is essential that proper form
and execution be applied to the military
or front press movement in order to
provide for the safe, efficient application
of this highly-beneficial but potentially
hazardous exercise.

Considerations for Various Hand Placements
It is recommended that a justoutside-shoulder-width hand placement be utilized in order to provide for a
natural full range-of-motion movement application. Wider hand placements such as the natural grip (forearms and uppers arms forming a 90° angle) and wider hand placements reduce the range-of-motion of the movement application and
produce potential stress upon the ligaments and tendons in the shoulder.

Crucial Elbow Position
As well, the wider hand placements encourage the elbows to be brought back behind the bar instead
of being maintained in their desired under-the-bar position. The elbows-back position reduces
the accentuation on the shoulder muscles and instead produces significant strain upon the ligaments
and tendons in the deltoids which severely reduces the effectiveness of the exercise and increases the
injury risk potential.
Military Shoulder Press

Lower Lumbar Region Susceptibility
Conversely, closer hand placements such as those
found with the inside-shoulder-width grip and closed -
grip hand placements force the arms against the chest
during the raising of the weight. As the arms are forced
into the chest there is a resultant bending backwards
compensatory action that occurs which induces an arching
of the back. The arched back posture creates a potential
injury risk to the lower lumbar region.

Summary of Correct Exercise Execution
Utilizing knee and hip flexion bend down and grasp
a barbell in a pronated slightly-wider- than-shoulderwidth
grip.
-Utilizing knee and hip extension rise up to a standing
position and then reestablish slight knee and hip
flexion in order to establish the correct preparatory
posture of the body.
-Raise the barbell to the proper starting position at
the top of the shoulders by using a reverse curl
movement. If the resistance is too heavy to reverse
curl it into place you may want to use a “clean”
movement in order to establish the correct starting
position of the barbell.
-Once the barbell has been positioned in the correct
starting position, you will want to make certain that
you have established the correct body posture. You
will want to make certain that:

-You have applied slight knee and hip flexion;
-Your back is placed in a flat, rigid position;
-You have applied neck flexion to hold the head high.

-You will also want to make certain that your elbows
are positioned in front of the barbell the barbell and
not behind it. The elbows-in-front position provides
for accentuation of the deltoid muscles while the elbows
behind the barbell exert pressure upon the ligaments
and tendons of the deltoids.
-If you utilize a hyperextension of the wrist joint application
the elbows will be encouraged to move
forward where they will provide for an optimal angle for accentuation of the deltoid muscle and
the deemphasizing of the ligaments and tendons: deltoids to perform the movement.
-Initiate the concentric contraction phase of the movement by extending the arms upward. You
will be challenged to maintain the elbows forward position as the tenancy is to bring the elbows
back during the execution of the lift.
-You will need to concentrate fully in order to avoid the natural tenancy of bending backwards
during the elevation of the bar as it reaches chest height. Remember, as fatigue sets in during the
completion of the set the tenancy will be to lean back in effort to change the angle so that the
movement can be applied in a more horizontal plane rather than in the true-vertical, and to incorporate
the powerful chest muscles into the movement.
-You will need to resist the urge to apply added knee and hip flexion (and the resultant hipthrusting
action) in order to avoid the dangerous arching in the back that will result.
-You will want to halt the concentric contraction just short of the fully-extended finish position
of the concentric contraction in order to avoid the sensation of hyperextension of the elbowjoint
which could create major strain on the area. As well, stopping just short of the fullyextended
position will help alleviate the tenancy to “snap-out” at the conclusion of the lift.
“Snapping-out” actions can create havoc upon the elbow-joints and can produce great stress on
the connective tissue in the deltoids.
-Pause for a full count at the desired finish position before beginning the eccentric contraction
phase of the movement.
-Initiate the eccentric contraction phase of the movement by slowly lowering the weight back
down. Remember to keep the head back to allow clearance for the bar as it comes down past the
face. By keeping the head up the desired writs hyperextension position can be maintained which
encourages the elbows in front of the bar position. Conversely, if the head is allowed to drop
forward, the bar will be forced to come down farther away from the body which forces the
wrists to undergo flexion which results in the elbows being forced to come back. All of these position
alterations create stress upon the ligaments and tendons and severely reduce the emphasis
upon the deltoid muscles.
-Complete the eccentric contraction phase of the movement by utilizing strong-neural impulsing
in the deltoids in effort to resist the gravitational forces. If gravity is allowed to take over during
the descent then the deltoids will be deprived of motor-unit recruitment potential in the eccentric
phase. As well, if gravity controls the movement, there will be resulting “bouncing” action of
the bar at the completion of the eccentric contraction phase of the movement in effort to “cushion”
the burden that is being exerted upon the deltoids. Remember, smooth, highly-controlled
exercises execution is essential to the safe, efficient application of this movement.

Keys to the Lift
-Utilize proper form and correct exercise execution throughout the entire movement application.
Remember, it is extremely easy to slip out of proper form during the application of this exercise.
-Establish and maintain the desired elbows-in-front-of-the-bar position throughout the entire
movement application.
-Do not lean back in effort to apply leverage to the lift. If you find you are leaning back, reduce
the resistance.
-Do not use knee and hip extension or any hip thrust action in effort to apply momentum into
the lift.
-Utilize slow speed-of-contraction movement applications in order to avoid “snapping-out” at the
conclusion of the concentric contraction phase and to avoid dangerous “bouncing” at the conclusion
of the eccentric contraction phase of the movement application.
-Remember to complete the concentric contraction phase of the lift just short of the fully- extended
position. It should be noted that the pressing movements involve major activation of the
upper back muscles (notably the trapezius) as well as the triceps muscles (while the deltoids are
deemphasized) during the final one-quarter to one-eighth of the lift. The deltoids receive their
share of the load in the lower three-quarters of the movement; thus “locking-out” is not necessary.