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[@RenaissancePeriodization] The Worst Shoulder Exercises People Still Do (And What to Do Instead)

· 7 min read
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@RenaissancePeriodization - "The Worst Shoulder Exercises People Still Do (And What to Do Instead)"

Link: https://youtu.be/RtRWO8vrZZA

Short Summary​

This video analyzes common shoulder exercises, highlighting ineffective variations and offering superior alternatives for optimal delt growth. It emphasizes proper form, full range of motion, and strategic exercise selection to prioritize side delt development for a wider physique, debunking the myth that simply lifting heavy is the key.

Key Quotes​

Here are five quotes from the transcript that I found particularly insightful or thought-provoking:

  1. "That combo right there is absolutely better than using a ton of weight with a real crap range of motion just so you can feel good about yourself temporarily. And trust me, take it from me, a person who's never felt good about themselves, it's overrated, but I've never felt good about myself. So, how would I know? This is just sad at this point. This isn't just a workout, it's warfare. The weights don't care how heavy they feel. And the moment you want to quit is the moment the real work begins." (This is a humorous yet motivating quote that underscores the importance of proper form and pushing oneself beyond perceived limits.)

  2. "Remember, side delts are the parts of your delts that give you that bubbly look and make you look wider and Front delts don't have that effect on your physique." (This succinctly explains the aesthetic importance of side delts, which is a valuable insight for those pursuing a specific physique.)

  3. "The reality of shoulder training to get bigger shoulders, especially ones that give you that awesome look, is that you're going to have to train your side delts a lot. And a lot of times that's not glorious training. And listen, sucks, I know, but that's what gets you bigger shoulders. " (This is a great point about the less glamorous, but crucial, work required for optimal shoulder development.)

  4. "Try to pick movements that are very difficult at that bottom end stretch range of motion. You can potentially even try some exercises in which you cross the body with laterals, but you have to do them with cables... if you stick to those there's less glory but more shoulder size. You really have to ask yourself the question, what's more important, glorious or shoulder size? And that's a trick question because once you get big enough shoulders, you're just glorious. So, you win both." (This emphasizes the importance of maximizing tension at the bottom of the movement for hypertrophy.)

  5. "Instead of doing all that nonsense, which is cool for vibes, what you can do is do a seated dumbbell shoulder press properly. That means super upright torso. No leaning back... And then you going to take the dumbbells and position them all the way to the outsides of your delts, trying to touch the bottom inner part of that dumbbell to the top part of your bicep. all the way below your front delt. That is going to be a massive, massive stretch and strain on your front delts." (This quote offers a very specific technique correction for the seated dumbbell shoulder press, highlighting the importance of a deep stretch.)

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, presented in bullet points:

Key Topics:

  • The video focuses on common shoulder (delt) training exercises that are often performed incorrectly or aren't as effective as alternatives.
  • It aims to improve shoulder development by highlighting exercises to avoid/modify and providing better replacements.
  • The core argument is that focusing on proper form, full range of motion, and targeting the side deltoids are essential for achieving bigger, more visually appealing shoulders.
  • The video emphasizes understanding the mechanics of each exercise to maximize hypertrophy and minimize injury risk.

Specific Exercises Discussed and their Issues/Alternatives:

  • Standing Barbell Shoulder Press:
    • Problem: Often bastardized with push presses (leg drive) and partial reps, prioritizing weight over proper form and shoulder stimulus.
    • Solution: Strict standing press with full range of motion (touching clavicles, pulling chin back), driving the body forward and locking out the weight behind the head. Supersets with push presses at the end of the set can be used to push past failure.
  • One-Arm Swinging Dumbbell Front Raise:
    • Problem: Primarily targets the front delt in a contracted position, relying on momentum and swinging, making it hard to track progress and causing unnecessary fatigue. More of a vibe exercise.
    • Solution: Incline dumbbell front raises with pinkies pointed up. This emphasizes the stretch position (better for growth), recruits side delts more effectively, and saves time since it's a two-arm exercise.
  • Standing Dumbbell Internal/External Rotation:
    • Problem: Gravity only works vertically, rendering the rotational forces negligible when standing. Not effective for warming up the rotator cuff.
    • Solution: Perform internal/external rotations while lying on a bench or using a cable machine. This provides actual resistance against the desired rotational movement.
  • Behind the Neck Press:
    • Problem: Often performed with poor range of motion (partial reps) and excessive weight, increasing the risk of shoulder injury.
    • Solution: Perform the behind-the-neck press with a full range of motion, touching the bottom of the neck, and maintaining control throughout the movement. If shoulder discomfort is present, switch to a seated barbell shoulder press to the front, touching the clavicles.
  • Incline Dumbbell Shoulder Press (High Incline):
    • Problem: Often performed at a high incline with an arched back, effectively making it a partial-rep press with chest involvement. More fatiguing but provides less targeted shoulder stimulus.
    • Solution: Seated dumbbell shoulder press with a super upright torso and a full range of motion, bringing the dumbbells to the outsides of the delts and touching the inner part of the dumbbell to the top of the bicep. Press up and slightly back to recruit side delts more.
  • Incline Face Down Y-Raise:
    • Problem: Tension is highest at the top of the movement (least effective for hypertrophy) and minimal at the bottom (where the most force is desired).
    • Solution: Barbell Low Incline Front Raise. This provides maximum tension at the bottom and allows for a full range of motion while being a safe exercise.

Common Mistakes and How to Avoid Them:

  1. Cutting Range of Motion: Prioritize a deep stretch at the bottom of the movement to increase hypertrophy.
  2. Involving Other Muscles Unnecessarily: Avoid using momentum or other muscle groups to lift heavier weights. Control the movement and focus on the target muscle.
  3. Mistaking Front Delt Training for Overall Shoulder Training: The side delts are crucial for width and the "bubbly" shoulder look, and the rear delts get plenty of work from back exercises. Prioritize side delt exercises, particularly lateral raises.

General Recommendations:

  • Focus on Side Delts: Side delts are key for the desired shoulder width and are often neglected.
  • Choose Exercises with Tension at the Bottom: Select exercises that provide maximum tension in the stretched position for optimal growth.
  • Prioritize Form and Range of Motion: Sacrifice weight for proper form and a full range of motion to maximize muscle activation and minimize injury risk.
  • Embrace Uncomfortable Training: The most effective shoulder training is often not the most enjoyable.
  • Cable exercises: Cables are mentioned to be effective for increasing tension.