e V-taper effect is awesome looking. Shoulders, however, are very complex. Due to the many angles at which your arm can move, the chance for injury to the shoulder joint is very high. In addition, to work the deltoid muscles properly, the athlete must learn to anchor himself at certain points of the body and focus on targeting all aspects of the deltoids and traps. I prefer a regular bench press bench with the high back as opposed to "shoulder press benches" in which the back is too short and turns the exercise into an incline press. Anchoring the butt and the midpoint of the traps to the chair with a small gap in the lower back is a good form to follow. I also, sometimes, anchor the base of my skull to the back of the bench for that extra contact which places all that emphasis on my delts.
After hitting presses, I recommend trying some standing lateral and front delt work with light enough weights to allow you to control them properly when anchored. Stand against one of the sides of a power rack and bend your knees slightly. Anchor your upper glutes and lower back to the bottom and your shoulder area and base of skull (optional) to side of the piece of equipment. Raise the weights slowly to the side and bring to the front, keeping your elbows high at all times. Then, return back outward and bring back to the side. This movement is great for posterior, medial, and anterior deltoid. The act of keeping yourself anchored will really force the athlete to activate the appropriate muscles.
In conclusion, our shoulders play too crucial of a roll in our daily lives for us to injure them through poor form. Similarly, good shoulders are essential aesthetically as well in any bodybuilder's repertoire. So, working and isolating them the right way is key. Stabilizing yourself in certain points will cause more focus to be placed on the region that you are trying to hit.
Be smart! Lift Right!
Rossano
Rossano Rea,CPT
310-595-4574
[email protected]
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