Bodybuilding tips & help?
I work out 4 times a week… when i have the time.
basically there are 3 parts to your shoulder, if this is correct then will working only 1 or 2 of those parts give you problems?
I only do the bench press but im going to start doing the “arnold presses” (i think thats how you spell it).
Im just wondering if the bench press itself is ok to do and if not can someone please give me a few names of workouts i could start doing for my shoulders?
Check out Max OT as they do not have you focusing on isolating muscles. They also have you only do a small amount of exercises and it works. You want to try and focus on using compound exercises.
1–yes working out only one part of the shoulders will give you problems.
if you fail to train the whole shoulder properly, you can injure your rotator cuff which is hard to recover from and some people never do.
2– the bench press is good for the pectoralis major, pectoralis minor, triceps and also the anterior deltoid *front of shoulder*
If you dont train the sides of the shoulder (arnold presses help with this) and the posterior deltoid, then you will have problems and most likely never get past a certain point with your benching.
for the posterior delts,, do reverse flyes with a weight you can always get to 12 with and it doesnt count if you have to jerk your body up to complete it..lower the weight.
Do also consider Incline bench exercises to fill out the top of the chest.
also do dumbbell rows.. your lats will thank you by making a firm foundation for your bench press and giving you the V shape.
If you have access to a cable machine, do external rotations with the D-handle brought across the body without moving the elbow away from your side. abduct the hand as far as it will go comfortably to its own side without moving the elbow then return the weight. This only really works well with cables because if you’re standing holding a dumbbell, gravity pulls the weight to your feet, not against the direction of movement. (saw a guy doing this at the gym once he didnt get it)
Good luck.
you need to have a complete workout program in place…
thats the way it is.. a complete workout.. u have to train each muscle once a week
trian for 40 – 60 mins
and u need to work one or two musles per workout.. 3 – 4 different exercies per muscle at 8 – 10 reps each.. or 6 – 8
add a variety of dumbells and machines to your workout.
and select exercies that will hit every part of the muscle.. with your shoulder u need to train all shoulder
try doing shrugs
military press
ez bar pull up
cable pull over
there u go