3 Cool Shoulder Exercises You've Never Tried
Miscellaneous / / March 05, 2022
Include these movements in your workout if you are desperate to pump up the deltas.
These exercises showedThe Best Shoulder Exercises You've Never Even Tried / T-Nation in a post on T-Nation by Christian Thibodeau, strength trainer and author.
He argues that popular dumbbell layouts do not always lead to results, especially if a person has naturally narrow shoulders. The exercises he has chosen help to use the maximum muscle fibers and provide the deltas with a powerful stimulus for growth.
Do these movements on your shoulder day, or include them once a week if you prefer a mixed workout. Thibodeau claims that progress will be noticeable in 6-8 weeks.
1. Long static wiring
For this exercise, you will need a fixed and strong support on which you can hold on. Beams work well, but you can also use some kind of narrow opening - for example, between a wall and a cabinet.
- Grasp the bars or stand in a narrow opening and try to spread your arms. Tighten at 90% of the maximum effort - so that the muscles tremble, and hold out for 30-40 seconds.
- Release tension for a few seconds. Do not relax at all - press somewhere by 10% of what was.
- Return to submax effort and hold for as long as you can. Work in this way, alternating between 90 and 10% tension for 120-180 seconds.
Why it works
To make the muscles good increased in sizethey need a stimulus—sufficient time spent under pressure. Moreover, the greater the tension, the higher the chance to include muscle fibers of the second type in the work - those that produce a lot of strength, quickly get tired and add well in volume.
Performing a classic wiring, you strain your muscles to the limit for the last 2-3 times in the approach. At this time, against the background of fatigue, the deltas have to “turn on” the maximum of fibers, but only for 1-1.5 seconds - at the top point of the repetition.
It turns out that you stimulate the muscles to grow in just 3-4 seconds per approach. By working in static for a long time, you will increase the time of maximum tension to 100-120 seconds.
In addition, tense fibers will compress the capillaries in the muscle, slowing down the delivery of oxygen and the release of lactic acid. This, in turn, is also provideP. Krustrup, K. Söderlund, M. u. Relu. Heterogeneous recruitment of quadriceps muscle portions and fiber types during moderate intensity knee-extensor exercise: effect of thigh occlusion / Scandinavian journal of medicine and science in sports the inclusion of a greater percentage of fibers of the second type.
2. Farmer's Long Walk
For this exercise, you will need two dumbbells or kettlebells. You can also use a trap bar - a hexagonal projectile with D-shaped handles.
Select the weight in such a way that you can walk without stopping with weights for at least 60 seconds.
- Take the chosen weight, straighten your shoulders, tighten your abs and walk around the hall from one corner to another. Set a timer to know when to finish driving.
- If you are using trap vulture, you can increase the voltage in the deltas. To do this, right in the process of sinking, try to move the D-handles apart, as if you are going to make a wiring.
- If you walk for a minute, do four sets, if you can last 2 minutes - three sets, if 3 minutes - two sets.
Why it works
When you walk around with heavy projectiles in your hands, your shoulders constantly have to change position a little to dampen the vibrations of objects in your hands.
Sometimes these movements are so small that you simply do not notice them, but the muscles continue to tighten to maintain a stable position.
These small contractions are made sharply and quickly, so that the muscle fibers of the second type are forced to work. By arranging a penetration for 1-3 minutes, you will provide them with a good incentive for growth.
3. Reactive wiring
To complete this exercise, you will need two thin rubber expanders and two barbell pancakes. Start with a weight of 2.5 kg and, as you get used to it, increase the burden up to 5 kg.
- Thread the bands through the barbell discs and take one in each hand.
- Raise your arms to the sides to shoulder level and move them slightly forward. Tighten your abs to keep your body rigid.
- From this position, shake sharply with straight arms in a small range so that the discs begin to bounce on the elastic bands.
- Keep your shoulders still, resisting the pressure of the plates. When the projectiles stabilize, jerk your arms again, making them jump.
- Work in this way for 60-90 seconds. If the muscles get clogged before the end of the approach, lower them down, take a couple of deep breaths and exhale, and continue.
Why it works
In this exercise, the muscles have to contract quickly and sharply to resist the jerks of the jumping discs. This helps recruit more type 2 muscle fibers and also develops stability in the shoulder joints.
The latter will come in handy in many strength exercises where you need to lift shells over your head: bench press, snatches and jerks of the kettlebell.
Read also🧐
- How to pump up the forearms for an iron grip
- How to pump up your arms with your own weight
- 10 Best Triceps Exercises
I write about sports and fitness. Candidate Master of Sports in weightlifting, performing athlete in functional all-around, a fan of yoga and running. I dig into scientific research and meta-analyses with Pubmed so that readers receive only verified information. I make interval workouts for home and always test them on myself. I love people and I want everyone to be happy.