Trouble with delts (page 2 of 2)

Grasp a light dumbbell as before. This time, bend the arm at a right angle away from the body, with palm facing in. Now, rotate the dumbbell upwards until the palm faces out. Try to keep your upper arm parallel to the ground. Perform this in a similar fashion to the previous control drill: slow, but firm.

Finally, there are shoulder rotations. Spread your arms out to your sides. Trace a circle with your fingertips, starting with small circles and rotating forward (over). Slowly increase the speed of the rotation and the radius of the circles within your comfort range. After doing this ten or more times, repeat with the opposite direction of rotation.

Exercises

Finally, the shoulders should be exercised like any other muscle group. There are two distinct varieties of shoulder workouts, and both should be performed at various stages during your training. The compound group are exercises that involve most aspects of the shoulder joint. These include movements like the clean and press, military press, and Arnold press. The second group is the isolation group which involve very distinct planes of motion, such as the side or lateral raise, front raise, and rear deltoid raise or reverse fly.

If you find your bench press is "sticking" it may be that your shoulders are the limiting factor. To avoid weak shoulders, prioritize them to the front of your training. Build a comprehensive program of stretches, control drills, and shoulder exercises and you will not only be surprised at how much you advance with your other exercises, but will also be doing your body a favor by helping to avoid injury. Be consistent with this regimen and you can avoid the trouble with delts.