Stronger and mobile shoulder should be on every athlete’s checklist. Luckily, a top fitness coach decided to share his perfect shoulder workout. Check it out.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
“The shoulder itself is probably the biggest muscle group that gets avoided and overlooked when it comes to stretch,” Cavaliere says on his YouTube video.
Training shoulders can be challenging due to the intricate nature of the shoulder joint. Unlike simpler joints, the shoulder is 3-dimensional, providing extensive freedom of movement. This complexity also means engaging various muscles, including those attached to the scapula, to achieve a comprehensive workout. Activating all components properly becomes crucial to avoid imbalances and potential injuries.
The shoulder, a complex 3-dimensional joint, demands precise activation before training. We’re not just dealing with the humerus; the shoulder blade (scapula) is integral.
Moreover, shoulders comprise multiple muscle heads, such as the front, middle, and rear delts. Each of these requires targeted attention for balanced development. Incorporating effective stretches and exercises that engage the entire shoulder girdle adds an extra layer of difficulty. The challenge lies in finding the right balance between activation, strength-building, and precision to sculpt well-rounded and proportionate shoulders.
His perfect shoulder workout will apply some form of stretch to all heads of the delt, while at the same time develop strength.
How To Do The Perfect Shoulder Workout
Read Also: 16 Shoulder Exercises Ranked Worst to Best
Warm-up – Overhead band press
- 2 sets of 15 reps (3 second hold)
When using a band to do the overhand press, the resistance does not come from the ground up, but rather it pulls you to the front, which activates the muscles on the back of your body: the rear delt and the rotator cuff.
Overhand press / Handstand push-up
- 10-8-6-6 reps
You can mimic the overhand press by doing handstand push-up in case you don’t have the equipment at home.
Overhand band press with dumbbells
- 15 reps
You should go back to the warm-up exercise, but this time with bigger resistance at the top by adding dumbbells. “Neuromuscular re-education,” Jeff Cavaliere says.
Delt stretch tri-set
- 2-3 sets of 7 reps each (rear, middle, front)
Cable raises for the front delt, middle delt and the rear delt.
Make sure you follow Jeff Cavaliere’s video to get the proper stretch on your delts in these movements.
Cheat Laterals Into Push Press
- 3 sets on each arm to failure
The combo of a cheat lateral raise going into a dumbbell push press does not specifically activate the middle delt by allowing the traps to help the movement. “When you’re trying to train power and explosiveness, you want the trap to help.”
Cable face pull
- 3 sets of 15 reps
Quality above everything on face pulls.
Read More: 8 CrossFit Shoulder Workouts for You to Try
Why Is It Important to Have Strong Shoulders?
Having strong shoulders is crucial for several reasons, encompassing both functional and aesthetic aspects. Here are some key reasons highlighting the importance of shoulder strength:
1. Functional Stability:
Strong shoulders provide essential support for daily activities. Whether lifting groceries, reaching for objects, or performing routine tasks, shoulder strength ensures functional stability and reduces the risk of strain or injury during everyday movements.
2. Posture and Upper Body Alignment:
Well-developed shoulder muscles contribute to good posture and upper body alignment. This not only enhances your overall appearance but also reduces the likelihood of developing musculoskeletal issues associated with poor posture.
3. Injury Prevention:
Shoulder strength plays a pivotal role in injury prevention, particularly in the rotator cuff muscles. A strong and stable shoulder complex helps safeguard against common injuries, such as strains, dislocations, or rotator cuff tears, which can be debilitating and often require lengthy recovery periods.
4. Athletic Performance:
In various sports and physical activities, strong shoulders are essential for optimal performance. Whether it’s throwing, swinging, or lifting, a solid shoulder foundation contributes to improved athletic prowess and reduced susceptibility to sports-related injuries.
5. Enhanced Upper Body Functionality:
Strong shoulders enhance upper body functionality, allowing for a broader range of motion and improved flexibility. This is particularly beneficial in activities that involve reaching overhead, such as weightlifting, gymnastics, or certain yoga poses.
6. Aesthetic Appeal:
From an aesthetic perspective, well-defined shoulders contribute to a balanced and sculpted physique. Strong shoulders can create the illusion of a narrower waist and enhance the overall symmetry of the upper body, accentuating your physical appearance.
7. Support for Other Muscle Groups:
Shoulder strength is interconnected with the strength of surrounding muscle groups, including the back and chest. A robust shoulder complex contributes to overall upper body strength and supports a well-rounded and effective fitness regimen.
8. Daily Functionality as You Age:
Maintaining strong shoulders becomes increasingly important as you age. Strong shoulders can enhance independence in daily activities, making it easier to maintain an active and fulfilling lifestyle as you grow older.
9. Confidence Boost:
The physical and functional benefits of having strong shoulders can positively impact your self-confidence. Knowing that your shoulders are capable and resilient can instil a sense of empowerment and assurance in your physical abilities.
In conclusion, strong shoulders are integral for overall well-being, contributing to functional stability, injury prevention, athletic performance, and aesthetic appeal. Incorporating shoulder-specific exercises into your fitness routine ensures a balanced and resilient upper body, supporting both daily activities and long-term health.
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image sources
- Handstand Push Ups: Photo Courtesy of CrossFit Inc
