| Let's face it most people do not have the slightest clue | | | | common mistake of doing a set of heavy bench |
| on how to work the shoulder muscles. This is due to | | | | presses and coupling it with a few set of rotator cuff |
| the fact that unlike the arm training, shoulder training is | | | | exercises using 5 pounds so as to prevent injury. This |
| a bit complicated. When working the shoulders the | | | | is absolutely wrong and does not make any sense |
| most common injury that body builders sustain occurs | | | | whatsoever. |
| on the rotator cuffs. Basically this occurs due to vast | | | | You should always keep in mind that your first line of |
| volume of pressing i.e. bench press, incline press, | | | | defense against injury is a proper and balanced |
| overhead press to name but a few, and very little | | | | program design. If you are unable to come up with a |
| volume of work for the opposing muscles on the | | | | properly designed training program, seek advice from a |
| upper back. | | | | friend who is well seasoned or an expert in this field. |
| To prevent such type of injury you begin first and | | | | Remember it is always better to ask and look foolish |
| foremost by trying to balance the training of your | | | | than to keep quiet and remain foolish. The benefit of a |
| upper body. Thus for each set of pressing you | | | | proper program design is that you will achieve high |
| undertake you should couple this with a set of rowing | | | | muscle gain while reducing the rate of injuries. |
| so as to balance the muscles of the shoulder girdle. | | | | Below is an example a of simple rotator cuff |
| This methodology will provide dual benefits in that apart | | | | exercises you can apply: |
| from preventing injuries it will also save you from | | | | - Prone 90/90 RotationsStart Grab a light dumbbell or |
| developing a rounded upper back. It is very important | | | | plate in each while lying down on a bench. Raise the |
| to develop proper posture as this will enhance your | | | | plates gently off the floor by bending your elbows to |
| performance due to the fact that you're joints are | | | | 90 degrees and maintaining your upper arm at 90 |
| stabilized and in the right alignment. Aside from | | | | degrees. This will be your starting position Next step is |
| improving your performance proper posture will add on | | | | to keep your elbow in the same position and rotate it |
| to your aesthetic value. | | | | at the shoulder until the plates are out to the side of |
| Equalizing pressing with rows is a terrific start, although | | | | your head. Then go back to the starting position and |
| if you have been exercising in a not so balanced | | | | repeat. |
| manner for some time then you should consider doing | | | | The direct rotator cuff movement is a wonderful |
| more work for the rotator cuffs. You should note | | | | addition to an existing sound muscle gaining program. |
| however that this should be done side by side with a | | | | This is just one of the basic rotator cuff exercises |
| balanced training program. Most people make a | | | | although there are many others which exist. |