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12

Wide pull-ups Source: This blog. I can't believe nobody has mentioned this yet. The muscle that gives the overall appearance of 'broad shoulders' is the 'Latissimus dorsi' or your 'lats'. Wide pull-ups are a great exercise for targeting this region as well as your shoulders (deltoids), arms (both biceps and triceps), and forearms (from gripping the bar). ...


11

Another option for building your shoulders is the Shoulder Press. Front Raises will also help build your shoulders. To build any muscles, it's important to do a variety of different exercises that target different muscles in the same area. As @Adam pointed out, military presses and exercises that target large muscle groups is critical to building ...


10

Taken from here: Standing Military Press The military press is in league with squats, deadlifts, and bench presses as one of the mandatory exercises for all serious weight lifter. If you are not overhead pressing you are not really lifting. This is the ultimate compound pressing exercise for your shoulders. Video


9

The rotator cuff group is comprised of four muscles, commonly referred to as SITS. Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. Most of these serve to rotate the arm, although the Supraspinatus is responsible for abduction (movement away from the body) of the upper arm. Caveats - All of the exercises listed should be done with light weights ...


7

Join a dragon boat team! Seriously, if there is a dragon boat paddling team in your area, consider joining it. I paddled for several years, and every person who started paddling and came to practices regularly grew broad shoulders, even if they started scrawny. It's an amazing full-body workout, and results in much stronger shoulders, abs, lats, and other ...


7

I had the same problem a few weeks ago when I was looking to make my routine a bit more well rounded. At the moment I am doing: Pike Press, depending on how you do them, they may have more focus on your chest than on your back. Compare them with Pike Push Ups. The closer your feet are to your hands the more focus you get on your shoulders, so both ...


7

No. Different moves are different. Most notably, holding dumbbells up is not the same as pushing down on rings.


6

I would recommend routinely doing the Diesel Crew shoulder rehab protocol and the associated shoulder warmup. The rehab protocol is good as both prehab and rehab for a shoulder that is causing pain due to muscle imbalances. There are good exercises in the protocol that address the external rotation, as well as many other uses you're probably not thinking ...


6

It looks like you have some surface blood vessels that popped. It's not life threatening or something that would prevent you from working out, but common causes for it are: Compression Pinching Both The location of the marks leads me to believe that you have the bar on your neck and not on your back. This will put more stress on your neck than it is ...


5

In order to use your hips to get your legs up, they need some opposition. This means all the muscles all the way up to the bar have to be active and involved in some way. Simple check is, if you feel your entire trunk equally involved, oblique muscles working just as hard as your center line, you have enough shoulder activation. If it feels like you're ...


5

It's correct form. If your elbows are too much out, you are risking injury of front shoulder and shoulder joint. By placing elbows closer to rib cage, triceps is taking more load (from shoulders). 45° or lower is considered safe zone. If you want to try some of bench press modifications, you could try to place wrist much closer (putting load on triceps), ...


5

There's a few stretches you can do to help your shoulder flexibility: shoulder dislocations pec stretches foam rolling This article on prepping for the overhead press also has some good mobility/stretching exercises that will help you. So yes, there's a lot you can do, and flexibility is important to having good form. Just a note on hand position on ...


5

Back exercises (lateral pull downs, deadlifts, back extensions, planks - make sure you work the opposing muscle - your abs and chest) will definitely help your posture. I used to never work my back and after I did a lot of my friends have said I look "taller". Honestly, I attribute the majority of that to working out giving me a lot of confidence which made ...


5

I think the most versatile shoulder exercise is the handstand push-up (HSPU) or a variation of it. The benefit of this movement is that no equipment is required. I understand that as a personal trainer, your clientele may not have the ability to perform this exercise, so there are quite a few options for scaling based on the fitness level of the trainee. ...


4

Shoulder injury is often caused by weakness in or overloading of the rotary cuff. It's badly developed by most people since they don't really train it. Badly executed Bench Presses seem to be a major cause too, by putting too much strain on the shoulders. So in this light I think it's important to train the muscles involved with your rotary cuffs. ...


4

I'm in the same boat as you in regards to self-esteem, and occupation, I was told seeing a chiropractor will help with posture. Besides aligning your spine and telling you what your posture should be like, they also have exercises that you perform at home to help your muscles adjust to your natural posture. Most health insurances cover up to 12 ...


4

If you have the muscles already developed, then you just need to continue to consciously make an effort to activate them when they should be activated. It sounds like you are also in the third phase of the example that I cited on Dancing and the core. You just need to keep it up so that it becomes second nature to you as well. I must confess, as a ...


4

Either your shirt or the roller pad was probably protruding or got pinched between the sponge roller and your shoulder. Prevent this in the future by using a barbell without the sponge, without the manta pad, and without the Smith machine.


4

I've found overhead presses to be a poor way to fix a programmer's hunch. Pulling exercises like barbell rows and pull-ups have helped me much more in that regard. Since any program for you should include both a push and a pull, you should probably omit the overhead press and use that time for mobility work instead.


4

You are correct, in that the pike and handstand pushups will not involve the rear deltoids to the extent that the front and medial heads are utilized. If you do get overdeveloped, the anterior deltoids will tend to overpower the rear, pulling the shoulder forward and giving you a hunched type look. For body weight exercises, there are very limited options. ...


3

If your current fitness/strength level is low, then my suspicion is that you are experiencing muscle cramps due to increased demands. There are a few things I would suggest for rehab: First, deal with the cramping. Yes, massage works, and many massage therapists have special oils that really help the muscles to relax. If you can't afford the massage ...


3

Considering you just started doing pull-ups and your first episode of muscle soreness came a day after your first exercise, what you're experiencing is most likely Delayed Onset Muscle Soreness (DOMS). DOMS typically comes about after you do a particularly strenuous activity or an activity that your muscles are not yet accustomed to. Most people react just ...


3

The wide grip requires that your shoulder have full range to abduct and externally rotate. Limitation from tight muscles or from weak scapular stabilizers can cause an impingement at the shoulder joint, so it may or may not be a pinched nerve. To find out what you actually have and to get a good exercise program to correct it, you should see your doctor ...


3

What worked for me: Deadlifts and squats. (Pullups wouldn't hurt.) Getting beastly strong in your back and shoulders will A) make keeping proper posture easier, since it'll take a smaller amount of effort from bigger, stronger muscles and B) give you awesome practice, since deadlifts and squats require a strongly locked-in shoulders-back position. ...


3

“How long does a dislocated/subluxated shoulder continue to improve in terms of stability and range of motion” That depends on the amount of damage sustained in the dislocation - ie was the labrum, or capsule and/or supporting ligaments torn away or just stretched. There are degrees of instability and different directions of instability. It also depends ...


3

I would recommend the book "Never Gymless" for someone in your situation, imo it is the resource for training without equipment. It has 100s of equipment free exercises for building all aspects of fitness including strength. Some of the exercises are listed below. Strength Exercises: Pushups, Diamond Pushups, Clapping Pushups, One handed Pushups, Pike ...


3

If you suspect you have a muscular imbalance in your shoulders, the better course of action is to attempt to correct the imbalance. Look at the EXRX list of exercises for the posterior deltoid for exercises you can safely perform. This will help strengthen your shoulder girdle through the full range of motion. If you are concerned for your shoulders, be ...


3

I'm going to caveat this answer by informing you I am not a physical therapist. The routine I'm linking to is from the American Academy of Orthopedic Surgeons: Rotator Cuff Shoulder Conditioning Program. Some high points are: The rotator cuff needs to heal. If your client has pain dealing with any of the exercises outlined, don't do them. Strengthening ...


3

First off, most routines are not created for one person specifically, so they won't address that person's specific needs, prior injuries, disbalances etc. So some adjustments will most likely have to be made by each individual person to suit their needs. In your case, your shoulder takes probably more time to regenerate than the creator of your routine ...


3

If it is more muscle you are looking for then bodyweight exercises are probably not the best idea. You will gain size, but only to a point. If you want results then going to the gym is your best option. A combination of overhead pressing and bench pressing will give you the upper chest development that you seek. I would suggest a barbell based strength ...



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