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24
votes
5answers
11k views

What are the recommended exercise types for getting broad shoulders?

What exercises do you recommend, if one's main target is broad shoulders (and chest too, but less priority)? Does reducing exercises for other muscle group help? Any other tips?
22
votes
5answers
6k views

Opening up my chest and shoulders

I've been doing kung fu and tai chi for 3.5 years to date which has helped my posture. I can straighten out my back when I stand, but I still collapse my shoulders forwards when I stand because it's ...
9
votes
2answers
970 views

Rotator cuff strengthening for shoulder overuse injury

I like to do a lot of swimming, and recently my left shoulder had been giving me some minor pain and occasional clicking noises. I went to an orthopedic doctor and I was diagnosed with "Left AC ...
7
votes
1answer
294 views

Correct elbow location for bench press?

I was watching a video from Strong Lift's Mehdi on bench presses, and I noticed that instead of his elbows going out he heeps them close to his body. I remember a friend telling me to do something ...
6
votes
2answers
335 views

Exercise for shoulders strength with no special equipment

I'm traveling to a long period and neither able to attend a gym on a regular basis, nor to have equipment like dumbbells. I'm keen to do full-body workouts, but still can't find an exercise for ...
6
votes
2answers
239 views

How long do injured joints continue stabilizing?

I dislocated my shoulder about 9 months ago. I had thought it healed well until I started trying to play throwing sports again. It feels normal now anytime except when I try to throw a ball hard. ...
5
votes
2answers
2k views

Strange mark on shoulders after squatting

I was in the gym yesterday doing a relatively light session which included squatting on the smith machine. It was only about 130kg and I done about 3 sets of 8 reps. I woke up this morning with an ...
5
votes
2answers
8k views

How can I increase shoulder flexibiity for squats & snatches?

I have noticed flexbility is a big issue for me in squatting as well as snatching (I cannot snatch at all currently). For example, if I squat with no weight, I cannot complete a squat with my arms ...
5
votes
2answers
208 views

What is an effective and safe way to train shoulders out of the gym?

I am a house call personal trainer. I go to my clients' homes and train them there. I bring along the equipment which consists of a foam roller, a mat, valslides and resistance bands. At first I ...
5
votes
2answers
744 views

I am disabled, can I go to gym?

I am disabled, I use a walker and I'm practicing walking using elbow crutches. I can move my legs, I just can't balance so I have to use aids. My upper body is normal. I want to go to gym, to ...
5
votes
2answers
791 views

What can improve external shoulder rotation while squatting?

External shoulder rotation (or lack thereof) is becoming a problem for me as I squat a little heavier. It's preventing me from having a nice low bar and also forcing me to take quite a wide grip. ...
5
votes
1answer
1k views

Correct shoulder position when doing hanging leg raises

What is the correct shoulder positions when doing hanging leg raises? What are the reasons to do it this way and not another one? For example when you hang on the bar you can lift your body up and ...
5
votes
2answers
124 views

Rectify different arm strengths?

I'm looking for some help with regards to my arm strength. My right arm is weaker than my left. A couple of years ago I dislocated my right shoulder. I was given the all-clear from the Dr's when ...
5
votes
3answers
96 views

How to do standing military press without damaging back?

So whenever I do standing military press with any weight, it seems to kind of tear at my back. Not my lower back, but maybe my upper or middle. Anyone with similar experiences?How do I avoid this? Am ...
4
votes
4answers
417 views

Shoulder / Arm pain during overhead lifts

I have Shoulder / Arm pain when doing certain lifts. For over a year now i have experienced pain in my upper arm when doing overhead lifts. The location of the pain is show in the image. I thought ...
4
votes
1answer
66 views

Rotator cuff exercises not intended to build muscle?

Although the reasoning behind using low weights for rotator cuff exercises has been discussed in this post, I still feel that there is something I am uncertain about. I have heard people say about ...
4
votes
1answer
372 views

How can one improve performance on the back scratch test (zipper test)?

The Apley Scratch Test (aka zipper test, or Back Scratch Test) involves trying to touch your middle fingers behind your back, with one arm reaching back over the shoulder and the other reaching up ...
3
votes
3answers
2k views

Do handstand push ups and pike push ups work the posterior deltoid

I'm currently doing progression to reach the handstand push up. One of the progressions is the pike push up. I've read on a website that those exercises only works the anterior and lateral delts. Is ...
3
votes
2answers
194 views

Training to regain monkey bar ability without hurting shoulders

When I was a child, I had no problem with going across the monkey bars. Sure, my hands were usually sore afterwards (as much as anything because the outside bars had a tendency to oxidize and form ...
3
votes
2answers
472 views

exercise schedule without gym equipments

I am an IT professional, and don't get much time for exercising. I used to go to the gym, but now I dont get much time. All I have is just 15 minutes in the morning to exercise. I don't have any ...
3
votes
3answers
63 views

Will doing a large amount of shoulder presses interspersed throughout the day improve strength?

Using a kettlebell while sitting at my desk to do occasional shoulder presses over the course of a few hours, I wonder if there's any benefit or am I just risking injury? What volume would I have to ...
3
votes
3answers
46k views

How to get rid of nerve pinch in shoulder?

I've had a nerve pinch in my right shoulder for god knows how long. I'm unable to go through the full motion of wide grip pull ups or wide grip cable pulldowns with any moderate weights. Anyone have ...
3
votes
1answer
1k views

Twitching after Intense Workouts

I do high intensity training to build mass. I usually get muscle twitching after a hardcore training session. Usually in my Glutes, Triceps, Shoulders, Chest and Quads. I am genetically more gifted ...
3
votes
2answers
102 views

Increase range of movement in Shoulders

What can I do to increase the range of movement in my shoulders (in any or all directions)? Is it even possible to significantly increase the range of movement in young adulthood? And what sorts of ...
3
votes
2answers
867 views

Stretches that are good for stiff neck and shoulders?

Are there stretches that can help with stiff neck and shoulders?
3
votes
3answers
79 views

How to build cannonball delts without using roids?

So these guys on steroids look like they have these huge 3D capped delts. But I have been told these can only be attained by steroid usage. How are some other ways to get these cannonball delts ...
3
votes
1answer
99 views

What are some shoulder healthy way to train tricep?

It seems like most workout targeting tricep is harmful to shoulders (dips, overhead extension), I have suffer from shoulder impingement from the past and would like work out my tricep in a healthy way ...
3
votes
4answers
5k views

How can I train my upper body strength with a shoulder that has a SLAP tear?

My question Between now and two months from now when I'm able to see an orthopedic surgeon, what exercises can I do in a hotel room with only my body weight that will not aggravate the shoulder ...
3
votes
3answers
209 views

What are some safe chest exercise for people with shoulder impingement?

Are there any safe chest exercise you can do when you have shoulder impingement? Or should you avoid all forms of chest exercise in general?
2
votes
1answer
56 views

Will barbell squats really strengthen back/deltoid/traps muscles?

So when you squat you are carrying a large amount of weight on your back as we know and I'm trying to figure out if that holding that weight on your back and shoulders would build them, too?
2
votes
1answer
1k views

Collar bone visibility issue

I've been following a bodyweight training routine for 2 months now and I'm satisfied with the gains until now. I am training to improve how I look, and I've succeeded till now except for my shoulder. ...
2
votes
1answer
419 views

What kind of exercise can I do while having neck, shoulder and back pain?

About 2 weeks ago I started having really annoying pain in the neck, shoulders and to lesser extent back. I think the immediate cause could have been sleeping in draught under inadequate cover and ...
2
votes
1answer
132 views

Effect of band around arms when bench pressing

I worked out with some guys at my gym last night that introduced me to wearing a band just above the elbows (on the humerus) Below is a picture that partially resembles how I wore the band. Imagine ...
2
votes
1answer
9k views

Dumbbell Shoulder Press: Natural vs the usual grip

What is the difference? Does it target different muscles? It seems to me a bit more natural for my shoulders if I change the usual grip (open grip with palms out) and do a natural grip in my shoulder ...
2
votes
1answer
206 views

Should exercises for the rotator cuff be done at the same time as other shoulder's exercises?

I'm interested in doing exercises for strengthening the rotator's cuff, as suggested in this question/answer and other good resources. My question is, do these deserve their own spot in the training ...
2
votes
1answer
42 views

What could be causing the pain in my shoulder during chest presses and pull-downs? [closed]

I experience pain in my left shoulder during wide grip lat pull-down (more when arms are in the lower part of the movement). I do wide grip pull-ups without any problems at the same time. It also ...
2
votes
2answers
110 views

slouched shoulders get better when i open my hands

I have really big problems with my posture. I spent a lot of time sitting at computer for many years. My shoulders are rounded, they go forward and due to this my neck is overloaded. I have also ...
2
votes
4answers
144 views

Shoulder pain after training - How to continue?

I started weight lifting training again after a pause of 5 years. I started really slowly, always did a good warm up (10 min cardio + first sets with reduced weight). After two months of training I ...
2
votes
2answers
284 views

What exercises will bulk up the pectorals and shoulders while avoiding the arms?

What are some free weight or body weight exercises (and general guidelines) to specifically bulk up the pectoral deltoid trapezius and other muscles around the shoulders while avoiding the arm ...
2
votes
0answers
32 views

Are tricep overhead extensions shoulder healthy?

The thing is, the movement of a dumbbell tricep extension looks so complex that I wonder if it is shoulder safe or not. Can one do triceps overhead extensions without damaging shoulders? And if not, ...
2
votes
1answer
22 views

Can I do bicep curls with a sore shoulder?

A few days ago my shoulder became sore/strained because of improper form while exercising. However, there is only mild aching and it is getting better day by day. I have been doing bicep curls, mainly ...
2
votes
3answers
92 views

Should you really work on your legs the most?

Since your legs are the biggest muscle group on your body, should they be worked more than the rest of the body? And should the chest and shoulders be the most worked on upper body becuase they are ...
1
vote
5answers
411 views

What are good ways to prevent shoulder injuries? [closed]

I'll start this: Shoulder "dislocations" - great for improving shoulder mobility
1
vote
2answers
1k views

Is Upright Row a good alternative to Overhead Press for people with rounded shoulders?

I was yesterday night having fun with my two-years old daughter, doing Overhead Presses with an almost weightless aluminium tube, when I realized that my shoulders make cracking noises. I had never ...
1
vote
1answer
26 views

Shoulder feels sore/strained after 10 sets of 10 on Bench Press?

So I went to the gym today, I got on the bench and did 10 sets of 10 reps, using medium weight, took about 30 minutes to complete, only thing I did other than biking and a few chin ups, and now my ...
1
vote
1answer
78 views

Can external rotations help an already torn rotator cuff?

I just got a new client who informed that both of his rotater cuffs are torn. From My understanding, it seems as though I should avoid all upper body exercises so that I don't injure them further. I ...
1
vote
1answer
2k views

Pull-ups: Pain on shoulder joint when lowering body - how to recover from, and prevent or avoid?

I just started doing pull-ups about two weeks ago on a pull-up bar (the one that fits on a doorframe - similar to this). A day after I started, I got muscle pains all over my shoulder and upper arm. ...
1
vote
2answers
58 views

Shoulders tire during EZ-bar curls

When I'm doing standing bar curls for a high rep-count (and especially during the 21-rep challenge), my shoulders are absolutely burning by the time I get close to finished. I'm focusing on keeping ...
1
vote
3answers
75 views

How to improve mobility of shoulders where arms straight together behind back?

I attended one beginner course in CFT Lauttasaari where they said that this is a common problem with guys and recommended stick/bar training to improve flexibility and range of motion. This is ...
1
vote
2answers
30 views

Warmups and trainings for Shoulder cuff?

I started tennis 1 year ago and now I started fencing. I successfully recovered from Ulnar claw here by strengthening forearms. Now I have poor blood circulation in shoulder cuff (reasons can be too ...