Tag: Shoulders
Joseph Baena Shares Shoulder and Arm Workout, Classic Posing
Joseph Baena is mastering the art of old school bodybuilding like his father before him.
Joseph Baena continues to showcase his passion for bodybuilding sharing a recent shoulder and arm workout. The young progeny of Arnold Schwarzenegger also showed off some classic posing in another recent update.
Joseph Baena, the son of the legendary Arnold Schwarzenegger, is showing some impressive gains in the gym. Baena, who is also interested in acting just like his father before him, continues to showcase his love and dedication for bodybuilding In recent Instagram posts.
Genetics play a major role in whether an athlete can excel in bodybuilding. In the case of Joseph Baena, he has many of his father’s positive physical attributes. With a ways to go before looking like a spitting image of Arnold Schwarzenegger in his heyday, Baena does show the kind of dedication and passion to bodybuilding like his father before him.
While Joseph Baena may not be anywhere near the size of the modern day Open bodybuilder, he does showcase some promise. Every gym training session that he releases, it harkens back to the days of the Golden era. Baena is the spitting image of his father back in his youth. The young fitness enthusiast and actor also showed potential interest in competing in the Classic Physique division. While he would still need to gain a tremendous amount of muscle mass in order to be a top level threat, Baena does show adequate ability.
Thursdays are for classic poses and classic song
Embracing The Grind
In a recent post to his Instagram, Joseph Baena showcased a shoulder and arm day workout worthy of the Schwarzenegger lineage. In the clip, Bana is seen doing overhead presses, working his triceps and biceps, and having some genuine fun building muscle.
Shoulders and arms workout for the books!
It’s clear that Joseph Baena has a passion for bodybuilding training. Whether or not that will translate into actual competition experience is yet to be seen. However, even if he never does jump on a posing stage, Baena is doing his legacy proud just by embracing the grind and training with enthusiasm.
What do you think of these recent updates by Joseph Baena?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
These Exercises Are Key to Developing Great Shoulder Stability
Daily life wreaks havoc on our shoulders.
Between sitting for hours hunched over a computer and behind a steering wheel, we’re constantly curled over with lousy posture. According to the Mayo Clinic, there’s a direct link between poor posture and shoulder pain.
The shoulder is one of the most important joints in the body, designed to promote a wide range of three-dimensional movements. There’s a reason we shoulder a burden rather than knee or hip one.
Runners would never hit the trails without stretching. But lifters routinely tackle some heavy iron without prepping the shoulders. To go from a typical day of sitting in a hunched-over position to some full-blown lifting is a recipe for shoulder injuries and long-term ailments. Even if you lift first thing in the morning, you’re still feeling the cumulative effects of daily sitting.
By taking just a few minutes to perform the following movements at the start of a workout – or even on an off day or non-shoulder day – we can improve our posture and shoulder stability while reducing the risk of injury and improving our performance in the gym.
Shoulder Squeezes
What it does: This counteracts the impact of sitting all day and also mimics the proper movement of the shoulders during lifting.
How to do it: Instead of thinking in terms of squeezing your shoulder blades together, think in terms of pulling them back and then down, as if toward your back pockets. This not only resets your posture from sitting hunched over a computer or behind a steering wheel, but it also moves the shoulders the way they’re meant to move during pressing lifts. This move can be done throughout the day, not just during this routine.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Stair Stand
What it does: This also counteracts the impact of sitting all day by resetting your posture.
How to do it: Stand on the first step of a staircase. With one hand holding onto a railing or wall, edge back until your heels are off the step and hanging in midair. Let your body’s weight press down into the heels.
How many? One minute on each side, allowing your shoulders to drop back and down and your posture to reset.
Reverse Hand Clasp
What it does: This is a good test of your shoulder mobility.
How to do it: Stand with one hand behind your neck and your elbow pointing up. Use your other hand – or your other hand gently pulling a rope or towel held on both ends – to pull your elbow down. You’ll likely find this easier on your dominant side (i.e. right-handed people pointing the left elbow up). Unlike a lot of stretches, you can make fairly quick progress on this one if done daily, to the point where you can forego the towel or rope and gradually grasp hands on both sides.
How many? 2 sets of 10-second holds on each side.
90/90 Stretch
What it does: This opens up your shoulders while stretching the muscles of your middle and upper back, counteracting the effects of sitting all day.
How to do it: Lie on the ground on your left side with legs tucked into the torso at a 90-degree angle. Keep both arms straight parallel to your knees. Keeping the knees together and on the ground, rotate your chest and right arm to the right, putting your back on the ground. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps to each side with 30 seconds rest between sets.
Cat/Cow
What it does: This compound yoga move strengthens and stabilizes the shoulders while also improving flexibility to the lumbar and cervical spine.
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 reps of each with 30 sec. rest between sets.
Plank
What it does: Your shoulders are doing much of the work for this familiar exercise that promotes overall core stability.
How to do it: Lie in a prone pushup position with forearms resting on the floor, elbows under shoulders and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with the spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
Side Plank
What it does: This challenges shoulder stability as well as the obliques.
How to do it: Start on the ground on your left side with your left forearm on the ground and your elbow under your shoulder. Push up off your elbow, creating a straight line from ankle to shoulder. Your hips should be off the ground and only the side of your bottom foot and your elbow should be on the ground. Hold for 30 seconds or do 10 reps of 3 seconds each.
How many? 2 sets of either of the above options.
Child’s Pose
What it does: This yoga resting pose is effective for stretching out the shoulders.
How to do it: From a kneeling position, touch your big toes together and sit on your heels. Separate your knees about hip-width apart and lay your torso down between your thighs. Place your hands on the floor along your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front of the shoulders pulling the shoulder blades wide across your back.
How many? Hold pose for 30 seconds, rest 10 seconds, repeat.
Pete Williams is a NASM-certified personal trainer and the author or co-author of several fitness books, including Core Performance.
Natural Olympia Reigning Champ Paul Krueger Exhibits Favorite Exercise for Monster Shoulders
2021 Natural Olympia champ Paul Krueger explains why the hammer strength shoulder press is one of his favorite shoulder exercises to build monster shoulders.
Building monster shoulders is imperative in the judge’s eyes for bodybuilding. Broad shoulders increase your shoulder-to-waist ratio, which is key to a V-taper and aesthetic physique. However, since your shoulders are one of your most mobile joints, it’s easily injured. Therefore, you have to find the proper exercise to allow you to grow your shoulders and prevent injury simultaneously. Professional Natural Bodybuilding Association (PNBA) athlete Paul Krueger says the hammer strength shoulder press is one of his favorite shoulder exercises. He says it allows you to overload your shoulder muscles with minimal chance of injury.
Paul Krueger is the reigning champion (Pro Men’s Bodybuilding Open) of Natural Olympia. And he plans to seize the crown again this year. Paul Krueger released a video explaining why he loves the hammer strength shoulder press on social media. Krueger stated:
“Growing big ass shoulders hammer strength plate loaded shoulder press. Here we go! This is one of my favorite exercises for shoulders as I get the most out of it with minimal risk of injury. It’s a very powered-based move.”
You can see his complete statement and video explaining how to do the exercise below.
Natural Olympia Vs. Olympia
Natural Olympia is the Super Bowl of all natural bodybuilding competitions hosted by the INBA PNBA – the most significant natural bodybuilding organization with competitors representing over 60 countries. It’s similar to the International Federation of Bodybuilding and Fitness (IFBB) Pro’s Olympia. The difference is that athletes that participate in Natural Olympia are drug tested. Each INBA PNBA competitor is subjected to the most thorough drug testing standards – the World Anti-Doping Agency (WADA), which the Olympics use.
Denny Kakos (founder) hopes to bring bodybuilding to the Olympics via natural bodybuilding. The Olympics prohibit drug use and most bodybuilders who aren’t competing in natural bodybuilding dope.
There are many categories at Natural Olympia, including Men’s Sport Model, Men’s Bodybuilding Masters, Women’s Physique, and Bikini Angels. However, the Men’s Bodybuilding category is the main bodybuilding category and offers the largest cash payout.
Natural Olympia Champions
The first Natural Olympia champion dates back to 1998, with John Hansen becoming the first ever to win the Pro Men’s Bodybuilding Open in Corinth, Greece. Since then, many other athletes have won, including Philip Ricardo Jr. (2007, 2008, 2015, 2019), Kiyoshi Moody (2009-2014), and now, Paul Krueger (2021).
John Hansen is a three-time Natural Universe champion and wrote for Iron Man Magazine. And he wrote the book Natural Bodybuilding in 2005. Philip Ricardo Jr. is still competing to this day, and he’s the reigning Men’s Bodybuilding Grand Masters champion. Ricardo Jr. also hosts the Pro/Am Philip Ricardo Legends International show. Today, Paul Krueger is the champ and has high hopes for the future.
2022 Natural Olympia will be filled with competitive competition ranging in all categories. For example, Alondra Chatman (Figure 2021 champion) and Derek Joe (Classic Physique 2021 champ).
Follow us on Instagram, Facebook, and Twitter for more workout tips from the best natural physiques on the planet!
Cable Upright Row: Technique, Benefits, and Variations
Build monster shoulders with the cable upright row.
Beefy shoulders and traps are a trademark of a solid V-taper. While most people want to build round and ripped shoulders, only a few lifters ever achieve the goal.
Bodybuilding is a game of illusions, and broad and thick shoulders can make your waist look smaller and tighter. However, building boulder shoulders is easier said than done.
Shoulders can be a tricky muscle group to train. Most deltoid exercises focus on one of the three shoulder heads and mainly work on improving muscle definition. However, the cable upright row is one of the few compound shoulder exercises that activate muscle groups across your shoulders and upper back and help build muscle mass and definition.
The cable upright row is a variation of the barbell upright row that utilizes the cable pulley machine to ensure constant tension on the target muscles throughout the exercise.
There are two main types of pulling exercises — horizontal and vertical. While both types of movements usually deal with building a thick and wide back, the cable upright row is a vertical pulling exercise that trains your shoulders.
The cable upright row is one of the few vertical pulling exercises where you pull the weight from in front of your thighs towards your shoulders. Generally, the back-focused vertical pulling exercises involve pulling an overhead bar towards your chest.
Notably, the cable upright row can be potentially dangerous for the shoulders, especially for people dealing with injuries. You need to perform the exercise with a perfect form to avoid injury and ensure you are not leaving gains on the table.
Muscles Worked
The cable upright row is a functional (multi-joint) movement and targets the following muscle groups:
1. Trapezius
Traps are the primary target muscle group of this exercise. They aid in pulling the barbell upwards towards your shoulders by employing a shrugging motion. Following a full range of motion while performing the lift will help achieve optimal trap recruitment and activation.
2. Deltoids
You will be engaging all three deltoid heads (anterior, medial, and posterior) while performing the cable upright row. If you do not feel tension in your delts and traps while doing the exercise, check your form or try using lighter weight.
3. Biceps
Your biceps are engaged in the first half of the movement. Additionally, you might be able to pause and contract your biceps at the top if you are using a relatively light weight. Biceps brachii and brachialis are the upper arm muscles recruited in the exercise.
4. Upper Back
While performing the cable upright row, you will be maintaining a rigid upright stance throughout the exercise. The movement involves pulling the weight up and back to keep it close to the body. Hence, the upper back contracts and is engaged in the lift.
5. Forearms
Grip strength is one of the most overlooked aspects of the cable upright row. If you do not have strong forearms, you’ll not be able to lift heavy. Furthermore, a weak grip will automatically force you into focusing all your attention on holding onto the bar and not letting it slip, deviating you from establishing a mind-muscle connection with the primary muscle group.
While secondary muscle groups like biceps and forearms might kick-in in the first half of the lift, your shoulders are solely responsible for the second half (from your waistline to your shoulders).
6. Core
You’ll be engaging your core while performing the cable upright row as it will help maintain an upright torso throughout the exercise. People with weaker cores usually swing back and forth to lift the weight towards their shoulders.
Benefits of Cable Upright Row
The cable upright row is an incredibly effective exercise to build your shoulder size and strength. Here are a few benefits of the compound lift:
1. Reduces Odds of an Injury
The cable upright row is a variation of the conventional barbell upright row. Using a cable while performing the lift removes some moving parts from the equation and puts less strain on your shoulders, elbows, and bicep tendons.
The cable upright row is a great exercise for people dealing with injuries and can be used for muscle rehab.
2. Builds Core Strength
You’ll feel your core engage the moment you assume the starting position. Your midriff will help you maintain posture throughout the exercise.
Pulling the weight upwards towards your shoulders while maintaining a still and upright torso requires stability in your abs, glutes, and lower back.
3. Unique Movement Pattern Builds Upper Body Strength
The upright row is one of the few exercises that require you to pull weight while keeping it close to your body. The unfamiliar movement pattern helps build strength and improves your muscle coordination.
Making the upright row a part of your exercise arsenal will make you stronger in other compound exercises like snatch, clean and press, clean and jerk, and power clean.
Related: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
4. Improves Shoulder Strength and Functionality
The upright row puts your shoulder joints through a full range of motion, strengthening them for functional activities. Performing the exercise regularly reduces the risk of shoulder injuries. [1]
Cable Upright Row Technique
Here is how to perform the cable upright row:
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Attach a straight bar to a cable pulley set at the lowest setting possible.
Grab the handle with a shoulder-width pronated grip (palms facing inwards). Keep your shoulders tight and pinched back.
Assume the starting position by standing upright with a shoulder-width stance and holding the bar in front of your thighs.
Squeeze your core, glutes, and quads to maintain rigid legs for the duration of the set.
Maintain a neutral head and neck position throughout the exercise.
While leading with your elbows, pull the bar towards the ceiling while keeping it close to your body.
Pause and contract at the top of the movement.
Slowly return to the starting position.
To maintain constant tension on your muscles, make sure the weight does not rack at the bottom.
Repeat for recommended reps.
Tips
Make the most of the cable upright row with the following tips:
While performing the exercise, most lifters make the mistake of raising their elbows and hands higher than their shoulder level. Doing so takes off the tension from your shoulders and puts it on your arms. Additionally, it can cause impingement, which is a condition that reduces your shoulders’ range of motion.
The upright row can put unnecessary strain on your wrists if you hold the bar with an incorrect grip. Shoulder-width grip is recommended for wrist and shoulder safety. Furthermore, a wide grip also increases the activation of deltoid and trapezius muscles.
Make sure you are not using momentum by swinging back and forth while performing the lift. Doing so can strain your lower back and take the tension away from your shoulders.
Lifting heavier than you can handle can lead to injuries. The shoulder joint involves a very complex mechanism. Shoulder injuries can severely impact your exercise goals while also being slow to heal.
If the straight bar version of the upright row is harsh on your wrists or shoulders, you could experiment with a rope or V-handle bar attachment.
Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Variations
Here are a few variations of the cable upright row that you can add to your exercise arsenal:
1. Dumbbell Upright Row
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In this upright row variation, you will be using a pair of dumbbells instead of the cable pulley machine. Dumbbell upright rows require greater stabilizer and core recruitment as you need to balance both dumbbells as you pull them towards your shoulders.
2. Barbell Upright Row
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The barbell upright row is arguably the most popular upright row variation. Grab a bar with a shoulder-width overhand grip and lift it while driving through your elbows.
3. Kettlebell Upright Row
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The kettlebell upright row should be performed with a lighter weight as a close grip on this exercise can lead to shoulder impingement. Grab a kettlebell with both hands, and pull it towards your shoulders while keeping your arms close to your body.
Tip: If you are a beginner, you should opt for an upright row variation that allows you to maintain a wide grip.
4. Snatch-Grip Upright Row
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The snatch-grip upright row is performed using a barbell. You will be grabbing the bar with a snatch grip (extremely wide). At the start of the exercise, your arms should be extended straight, and the bar should rest in your hip crease.
This is one of the riskiest upright row variations and should be done with utmost care. Make sure you are not using a jerking motion to lift the barbell towards your chin, as it can lead to a lower back and shoulder injury.
The exercise will help improve your snatch technique and isolate and strengthen the traps.
5. Single-Arm Upright Row
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The single-arm upright row can either be performed with a dumbbell or kettlebell. Since it is a unilateral exercise, it can help fix muscle imbalances and improve conditioning and strength.
6. Resistance Band Upright Row
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If you are a beginner, you cannot go wrong with the resistance band upright row. It is a low-risk upright row alternative that will prime you for the free-weight exercises.
Stand on a resistance band and hold the handles with an overhand grip. Your arms should be resting against your thighs at the starting position. Keep your hands shoulder-width apart throughout the exercise to reduce the chances of shoulder impingement.
Alternatives
People dealing with shoulder injuries can have a tough time performing the cable upright row. If you are one such individual, you can get similar benefits by adding the following alternatives to your training regimen:
1. Inverted Row
The inverted row is one of the most underrated bodyweight exercises. It works your core, hams, glutes, upper body, including traps, posterior delts, biceps, forearms, lats, and rhomboids.
How to perform inverted row:
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Stand in front of a squat rack or Smith machine.
Set the bar at waist height.
Get under the bar and lie on the floor so that the bar is directly above your chest.
Reach up for the bar and grab it with a shoulder-wide overhand grip.
At the starting position, your arms should be fully extended, and your body should be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Pull yourself towards the bar, leading with your chest.
Pause at the top and contract your lats and shoulder blades.
Slowly return to the starting position.
Repeat for reps.
2. Barbell Bent-Over Row
The traditional barbell row trains many of the same muscles but from different angles and to varying degrees. While an upright vertical row puts most of the tension on your shoulders, a bent-over vertical row focuses on your lats.
How to perform barbell bent-over row:
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Get into the starting position by holding a barbell with a shoulder-wide overhand grip and hinging forward until your torso is roughly parallel with the floor.
While driving with your elbows, pull the barbell towards your abdomen.
The bar should be a few inches away from your belly button at the top. Pause and contract your lats and shoulder blades at this position.
Slowly return to the starting position.
Repeat for recommended reps.
3. Snatch Pull
The snatch pull is arguably the hardest exercise on the list. The exercise involves using power from the lower body to row the barbell upward.
How to perform snatch pull:
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Stand with your feet hip-width apart.
Grab the barbell with a snatch grip.
Once the start position is set tight, push through your legs to lift the bar off the floor.
When the bar reaches your hip level, make strong hip contact and rapidly extend your hips and legs.
Pull your elbows up and back as your ankles, knees, and hips drive you to full extension.
Aim to lift the barbell to your chest but not any higher.
Slowly return to the starting position.
Repeat for reps.
Wrapping Up
The cable upright row is one of those exercises that look super easy but will smoke you by the time you are done with it. To make the most of the exercise, prioritize form over lifting heavy.
Using different variations of the exercise will ensure you do not hit a plateau and have something to look forward to in every workout. Best of luck!
References
Trivisonno A, Laffan M, Giuliani H, et al. The influence of age on the recovery from worksite resistance exercise in career firefighters. Exp Gerontol. 2021;152:111467. doi:10.1016/j.exger.2021.111467
Kettlebell Sumo High Pull — How To, Variations and Muscles Worked
The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and muscle throughout the entire body. It combines a deadlift and upright row, and, therefore isn’t just a simple movement which is why it’s so effective. Consequently, it’s not the best option for beginners to try…
Bradford Press: What It Is, Muscles Worked, Benefits Of It & More
Work your shoulders, and even triceps, with the Bradford press.
Working our shoulders can be challenging, but with a unique exercise like the Bradford press, you never have to worry about wasting your time again. Named after a well-known American weightlifter, this exercise is one to help with overall shoulder gains, while also seeing those triceps get work done. A cross between two popular exercises you know, by combining into one exercise, you double up on the gains. A movement designed for intensity and results, this is one to consider in your routine.
As vital connecting points to our arms and trunks, our shoulders are incredibly important to keep strong and stable. With the right exercises, we can build better development overall while also affecting strength, size, and shape. The right approach will improve gains and having something like the Bradford press in your routine is a no brainer, especially once we tell you the benefits.
Let’s take a look at the Bradford press and see what makes this exercise so great. From what it is, to those muscles worked, the benefits of it, and how best to perform it, you will walk away from here with a complete guide into just how to see gains with the Bradford press.
What Is The Bradford Press?
The Bradford press is named after an American weightlifter by the name of James Bradford. A world champion, and Olympic champion, Bradford earned the respect of those around him and this exercise was named after him in his honor.
What makes this exercise so interesting is that it is a continuous movement of two common exercises: the military press and behind the neck press. By watching someone perform this exercise, you realize that it is a killer for those delts and is perfect for anyone looking to build those boulder shoulders. A bit of a compound movement, you will find this exercise to be highly effective in helping you see those gains you want most, especially those upper body muscles (1).
Muscles Worked
This exercise is predominantly a shoulder exercise, really working on overall delt development and improving strength, size, and shape. Given that the Bradford press is essentially two shoulder exercises into one, there is no excuse for not seeing real gains to those shoulder muscles. Your triceps also see work done and what you will find is that all three heads may be engaged given the nature of this movement.
Benefits Of The Bradford Press
The benefits of the Bradford are hard to ignore and can benefit you greatly when it comes to muscle growth, but also to other areas you seek to improve as well. Once you hear what this exercise can do, there’s no turning back and it will become a real staple in your routine.
Benefits of the Bradford press include:
Greater shoulder development: With better activation of your delt muscles, you will see an increase to strength and size, while also better overall delt development from movement and range of motion.
Triceps work: Since your triceps are targeted during this exercise, you start to see some growth as well. While it may not be as much as a triceps isolation exercise, it’s still something!
Better stability: By increasing your shoulder development, you start to feel more stable. Stronger, more stable shoulders are exactly what you need to see the best gains (2).
Plenty of variations: What you will find with this exercise is that there are plenty of variations to help you which can lead to even more growth.
How To Perform It
Here the steps for performing the Bradford press. By knowing the proper technique, you better set yourself up to see those gains you want most while doing so safely and effectively.
Set your desired amount of weight onto the barbell. Hold the bar at about shoulder level height, but with your grip slightly wider than shoulder width apart.
When ready, engage your core and lift the barbell overhead.
Now comes the second portion of this exercise. Lower the bar but this time it will be behind your head.
Lift the bar back overhead and switch to repeat from the beginning, bringing the bar back down but in front of you.
Repeat for your desired number of sets and reps.
Best Bradford Press Variations
Bradford press variations are great for they will offer a variety of exercises to diversify your workouts while also keeping them fun and engaging. The nice part about these is that you can still see growth through muscle confusion thus optimizing the effectiveness of all your workouts.
Bradford press variations include:
Barbell Shoulder Press
Dumbbell Thrusters
Arnold Press
Landmine Press
Military Press
Behind-The-Neck Shoulder Press
Best Exercises To Pair With
As an effective exercise, knowing which exercises pair well with the Bradford press can help you see only the best gains especially when it comes to your shoulder development and triceps growth. Looking to exercises like the front raise or lateral side raise offer the chance to perform simple yet effective exercises. Something like the Viking press will be more unique but can be a game changer as well.
Those triceps deserve some love and your classic triceps kickbacks or triceps pulldowns are awesome for seeing those gains you want most so that horseshoe-shape really starts to take shape. By combining with your shoulders, you get a great workout for those pushing muscles to amplify sport specific or more functional movements for the better.
Wrap Up
The Bradford press is a great exercise to see gains to your shoulder development and triceps growth and is a unique way to challenge your muscles during the workout. With tons of benefits, plenty of variations, and being rather simple to perform, you will find this exercise can be very useful in your routine. Give the Bradford press a try and see what this can do for all your muscle building goals today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Waller, M.; et al. (2009). “Overhead Pressing Power/Strength Movements”. (source)
Williams, M.; et al. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Build More Muscle With Seated Overhead Press
Here is a guide of how to build shoulder muscles with seated overhead presses!
Want to optimize your barbell overhead press for building muscle? Here are four form fixes to get the most training effect while minimizing fatigue and injury risk of the shoulders.
1) Do your shoulder press seated instead of standing
Bodybuilding pros have been doing seated dumbbell presses for generations. Arnold and his golden era of bodybuilding peers did seated barbell shoulder pressing too. Standing creates too much opportunity to involve leg drive. Great if you’re training for strongman, but not as useful for the bodybuilder who seeks pure shoulder muscle mass. Standing also creates opportunity to lean back and excessively arch to cheat weight you otherwise can’t control.
2) Set your bench at 75-80 degrees instead of perpendicular 90
Try standing and lifting your arm straight above your head. If you need to arch your lower back or lean back to get into this position before adding weight, should you be forcing this with heavy weight while standing or seated in a 90 degree bench? If you can’t get into this position without compensating, we need to adjust the exercise to reduce injury risk.
Decline the bench one setting from vertical. This should allow all but the most compromised shoulders to press weight into a vertical stack directly above the shoulder joint, without compensating. A small pivot away from 90 degree vertical won’t change the recruitment of your front and middle delts. They’re doing most of the work along with your triceps in any vertical pressing position.
Meanwhile don’t arch in the bench so aggressively you could drive a Smart car between your lower back and the seat. A natural lumbar arch is healthy, but your butt should be set back in the seat while pressing. Otherwise just go incline bench press with better back support and lose the ego. Lift weight you can control with strict form and get stronger, instead of faking strength to impress random gym members. Do you want to show off(and look foolish to people who know better) or get results?
3) Get the bar under your chin at the bottom
Grab the bar just outside shoulder width and tuck your elbows forward to point directly in front of you. Retire the half range of motion wide grip barbell press that fails to get lower than your nose. It’s showing off with weight you can’t lift through full range of motion. Cherry picked images of pros from the 80’s doing it doesn’t prove it’s better. Those guys did a hell of a lot of things to be pros including, but far from limited to, elite genetics.
Forward tucked elbows allow the bar to pass in front of your face, instead of forcing restricted range of motion or aggressive arching to get your head out of the path of the bar. If you’re determined to use a wider grip and less range of motion, press with dumbbells. Even then tuck your elbow forward slightly for better scapular movement and long term shoulder health.
If you tuck your elbows toward the midline of your body instead of flaring them you gain more discomfort-free range of motion. Greater range of motion means more mechanical tension on the muscle fibres active through that range. While it may force you to use less load, the added training effect on your delts and triceps more than compensates. As your strict press gets stronger, you’ll eventually do full reps with the weight you were half repping previously.
4) Lockout at the top
Not only does locking out at the top ensure you’re working through full range of motion, the brief rest point may allow more training volume within the same set. Mechanical tension is most important for growing muscle. People confuse the idea of constant tension with mechanical tension. The overall mechanical tension that a muscle experiences creates growth. No research supports the idea that the tension must be constant within a set. Pausing and rest points don’t prevent optimal muscle growth and may well enhance it.
How to setup a seated overhead press
-Set an incline bench to the first setting shy of 90 degree vertical.
-Set the racked barbell at roughly shoulder height.
-Sit with your butt back in the seat, upper back against the bench with a natural lower back arch.
-Begin each rep with the bar below your chin.
-Grip the bar just outside shoulder width.
-Tuck your elbows forward toward the midline of your body.
-Your elbows will flare outward as you press the bar above your head.
-Allow the bar to pass close to your face then lockout directly above your head, with shoulder, elbow, and wrist firmly stacked.
-Begin to tuck your elbows as you lower the weight until the bar is again under your chin and elbows point forward.
-Repeat reps with minimal or slight pausing at the bottom.
Old school bodybuilding says you grow muscle with sets of 8-12. Research later showed you can build muscle at any rep range as long as you get within a few reps of failure. Lower reps to near failure requires longer rest breaks(and longer workouts) and puts added stress on joints. Taking most of your sets to near failure at rep ranges of 15-25 or more is only for the most masochistic lifters. The old school lifters had it figured out, leading us back to the classic wisdom of the 8-12 rep range as effective for getting a lot of intense training volume and mechanical tension on muscles while being time efficient.
After warming up with dynamic shoulder mobility work and tools like face pulls and bottom up kettlebell presses, pyramid to your working weight with 3 warmup sets before 3 working sets of 8-12 reps. Round out your shoulder training with accessory presses, laterals, and direct rear delt work.
Seated barbell overhead press may be the missing ingredient for breakthrough shoulder training results.
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Why The Cable Front Raise Is An Efficient Delt Exercise
A complete guide to a great exercise in the cable front raise.
We often look to those free weights exercises to boost growth in all our muscles, but the cable front raise is not one to ignore. Using cable machines, and other machines for that matter, will enhance our gains in a different way by providing for more support and the ability lift more weight as a result. Machines and cables allow for increased time under tension, thus building your muscles and giving you the most effective workout possible. With plenty of exercises to perform, you get the best of both worlds with an exercise like the cable front raise.
Working our shoulders are important for these are pivotal points of attachment and support for our arms to our trunks. By working our shoulders as effectively as we can, we start to build strength for sport specific movements while also working on posture, balance, and improving everyday activities. The right approach with something like cable machines can better help us tackle our gains for the better.
Let’s take a look at the cable front raise and see what makes this exercise so great. As an efficient delt exercise, we’ll get into what it is, what muscles get worked, the benefits around it, and how best to perform it so you can see those great gains you want most.
What Is The Cable Front Raise?
The cable front raise is an isolation exercise designed to target your delts so you see great growth. One nice component to this exercise is that given the nature of the movement, you can work weak or unstable muscles around your delts without fear of further injury, thus progressing your gains forward. You can perform this exercise with a handle or attachment for both hands to be used at the same time, or something more unilateral to work each delt individually.
Muscles Worked
The primary muscle targeted with the cable front raise are your delts, however, other muscles do get a little work given the nature of the movement. Your upper and lower back, forearms, and a portion of your upper chest will be required to help with the movements, although you may not see substantial growth like in your delts.
Benefits Of Cable Front Raise
The benefits around the cable front raise include a host of valuable advantages to make you include this in your workout. From strength, size, aesthetic, and more, this is definitely not something to take away from your routine.
Benefits of the cable front raise include:
Better shoulder development: By working your entire delt muscle, you start to build overall shoulder development to see those gains take shape and allow yourself to feel strong and stable.
Increased strength and size: Working these muscles to the point where they will grow, you will get stronger and your shoulders will get bigger for overall better strength and size (1).
Improved posture: Our shoulders are important for our posture and by working them, you start to build better overall support for our postural needs (2).
Reduced risk of injury: Working those stabilizer muscles surrounding the main delt muscles, you build them up so they better can handle an increased load as you look to reduce your risk of injury.
Use a cable machine: Using machines can benefit you in the long run and allow for the best when it comes to adding time under tension and other useful resistance with your exercises.
Plenty of variations: This exercise has plenty of variations to diversify and add variety to your workout so you only see effective gains without sacrificing anything.
Promote upper body aesthetic: You want to look good and working with those stronger, more rounded shoulders will only make your aesthetic pop even more.
How To Perform It
Here are the steps for performing the cable front raise. Form is key and you want to make sure a focus is on technique to see effective growth and limited risk of injury.
Set your desired handle and weight on the pulley machine.
Facing away from the machine, grab the handle with your palms facing down. Once in your starting position, engage your core and set your feet so you feel planted on the ground.
When ready, lift your arms as if performing a traditional front raise exercise. Your arms will be parallel to the floor at the top. You can have a slight bend in the elbow as well to help with form and control.
With a controlled motion, lower back to the starting position.
Repeat for your desired number of sets and reps.
Cable Front Raise Alternatives
Aside from this great exercise in the cable front raise, knowing what alternative exercises will work best for you can greatly improve all your gains. By opening yourself up to the possibility of alternative exercises, you start to add variety into your workout so you see those gains you want most while still challenging the targeted muscle group.
Alternative exercises to the cable front raise include:
Barbell Shoulder Press
Dumbbell Front Raise
Kettlebell Angled Press
Shoulder Press Machine
Arnold Press
Incline Dumbbell Front Raise
Best Exercises To Pair With
Along with alternatives exercises, knowing which exercises pair well with the cable front raise will allow you to build those shoulders and other upper body muscles so you see great gains to strength, size, and aesthetic. Mixing in those great boulder shoulder workouts will prove most effective. Exercises like the cable upright row and Viking press have the ability to push you through a serious workout. Lateral raises will help target your delts and build both sport specific and functional strength (3).
Wrap Up
The cable front raise is a great exercise to build those delts so you see only the best gains. Working on form and putting an emphasis on the amount of resistance will better prepare you for what comes your way. Give this exercise a try and see what it can do for all your gains as you seek the best for your shoulder and overall delt development gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Lee, D.; et al. (2017). “Changes in rounded shoulder posture and forward head posture according to exercise methods”. (source)
Stiggins, C.; et al. (1987). “Side lateral raises”. (source)
Why The Cable Upright Row Is A Great Shoulder Building Alternative
Boost shoulder growth with this awesome exercise in the cable upright row.
Building our shoulders can be a challenge but it is not impossible with great exercises like the cable upright row. The right shoulder exercise will allow you to target those often overlooked or underworked muscles so you can see them grow without fail. Using cable machines and taking advantage of them can work wonders for your gains by adding time under tension with the increased support of the machine for constant tension.
Strong shoulders work for a number of ways in terms of strength and size while also adding to a well-rounded physique. Those boulders can make your arms pop, as well as your entire upper body aesthetic. Also working for increase stabilization and posture, you can better prepare yourself for other lifts that require your full support.
Let’s take a look at the cable upright row and see what makes this exercise so great with a complete guide and cable upright row tips. From what it is, to muscles worked, the benefits around this exercise, and how best to perform it, you will have a complete guide into the cable upright row as you seek the best for all your gains.
What Is The Cable Upright Row?
The cable upright row is a great alternative to the traditional upright row used with a straight bar in that instead of using a barbell, you use the cable machine, both of which are a favorite among lifters (1). Cable machines are in the gym for a reason and serve as a great way to add that increased time under tension while having the support of a machine.
With proper form, you are able to target your shoulders and give yourself that increase to strength and size you need most. A relatively easy exercise to learn, by putting this into your routine, you will better tackle those gains while taking advantage of cable machines and move away from the straight bar for a bit.
Muscle Worked
The cable upright row is primarily a shoulder workout, really targeting those delts so you see the best growth possible. For secondary muscles, your biceps and smaller surrounding muscles will get work done as part of the grip and necessary movement. Your trapezius muscles will get work done as well as these serve as important stabilizers for this lift.
Benefits Of The Cable Upright Row
The benefits of the cable upright row will work wonders for your gains and allow the chance to see delt growth where you otherwise haven’t seen it before. With great benefits to strength, size, and overall shoulder development, these are hard to ignore with this great exercise.
Benefits of the cable upright row include:
Overall shoulder development: A great workout to target your shoulders, you allow for overall shoulder development for great aesthetic gains (2).
Better strength: Building muscle is key and this is an efficient exercise to boost shoulder growth and increase muscle mass.
Assisting with pulling motions: As an effective pulling motion, you allow yourself to improve on all other movements related to it without shoulder impingement.
Increased stability: By working those stabilizer muscles around your shoulders you allow for increased stability and gains to alleviate pain and injury (3).
Plenty of variations: A lot of variations exist so you can get a great workout while diversifying your exercises without sacrificing gains. Plus, they keep you more engaged by changing it up.
Get cable work done: Too often do we not involve cables into our routine but this exercise forces us to get that extra time under tension for better growth and use those all important machines that sit idle in the gym.
How To Perform It
Here are the steps for performing the upright cable row. Knowing how best to perform this will better allow you to tackle technique, maintain proper form, and stay away from unwanted pain and injury. Cable upright row instructions are as follows:
Set your cable station with the desired amount of weight. The handle will be on the lowest options.
Grab the handle with an overhand grip and have your feet shoulder width apart. Engage your core and keep a neutral spine to maximize support and stability.
When ready, bring the handle up your body, past your chest, and stop at around your upper chest to lower neck area. Your elbows will be parallel to the ground as you get the full range of this exercise.
In a controlled motion, slowly lower back to the starting position.
Repeat for your desired number of sets and reps.
Cable Upright Row Alternatives
When it comes to seeing the best growth, having the best exercises in your routine can be a game changer. With the right approach to training, you can better tackle all of those gains you want to. Alternative exercises are nice for they will add diversity to your workouts while not sacrificing gains with the same muscle groups. Plus, they will keep your workouts engaging so you see the best gains possible.
Cable Face Pulls
Barbell Face Pulls
Dumbbell Lateral Raise
Barbell High Pull
Single Arm Dumbbell Power Snatch
EZ Bar Upright Row
Best Exercises To Pair With It
For building more shoulder gains and tackling those upper arms, the right exercises to pair well with cable upright rows are important to know. As you look to mix this exercise into your routine, the right approach can make or break those gains so those boulder shoulders really take shape. Working with exercises like the Viking press and military press can enhance those rounded and strong shoulders. Of course, front and lateral raises are always great to mix into your routine for these will work to provide targeted movements for all three of those delt muscles.
Wrap Up
The cable upright row is a great exercise to give you the best benefits to growing your shoulder and aiding in all things shoulder development for those fitness goals. With the right approach, you can better tackle those gains so you only see the best results. Knowing what it is and how best to perform it can work wonders for your gains as you look for an effective approach to building your delts. Put this exercise into your routine and watch those shoulders really take shape.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, B.; et al. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Fenwick, C.; et al. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Suarez-Garcia, M.; et al. (2021). “Improved shoulder stability through plyometric, proprioceptive and strength exercises in rugby players. A randomized clinical trial”. (source)
Best on the Planet – Shoulders Greek Gods Would Approve
Best Shoulders in the World
Since shoulders are where it all starts. There would be no “V-taper physiques” without broad shoulders. Wide shoulders have been a symbol of strength and masculinity for a long time.
Building Greek Gods-like shoulders isn’t easy. Broad shoulders mean a wider structure which can take a lot of hard work and patience. The people in this article have some of the best shoulders in the world.
Sergi Constance
Sergi Constance has one of the best shoulders in the industry and he knows it. He dresses up like a Greek warrior ever so often and steps on stage. The roundness of his delts is unparalleled.
Steve Cook
Steve Cook has been on the fitness scene for a long time and has garnered a big following. Cook focuses on building a Golden-era physique with broad shoulders. Steve shares his workouts on his YouTube channel.
Lazar Angelov
Angelov is one of the most recognized faces in the fitness industry and has come to be known for his chiseled physique. His full and round shoulders make him look more muscular by adding the illusion of a small waist.
Shawn Rhoden
You shouldn’t be surprised to find Mr. Olympia 2018 on this list. Rhoden showed up at the 2018 Mr. Olympia with an incredibly symmetrical physique and his broad shoulders overshadowed his competition.
Kris Gethin
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I’ll never fucking lose it. I’ll always have unfinished business. If my fibres remain intact, I’ve got work to do. My passion for pain has to emerge by unleashing an army of desecrators to ravage my impotent muscles. The Iron speaks a language I’ll always understand. The weight of her company carries me, celebrates my victories, arouses my consciousness, and feeds my wasted wreckage. Over time, the Iron and I have built an unbreakable relationship. It breaks me down, resuscitates me, and then puts me down again. . Some think I am lonely or sad because I think this way. These are same people who celebrate a life sentence of reality TV show episodes and oral frenzies with fast food. They are too blind, brain washed, unfit, and lack the testosterone to breed more whining excuses of man the less the better. . Best days, bad luck, jealousy…I don’t feel anything and I don’t protest. It gives me more room to grow, steel gym space, and the success they unknowingly crave in their numbed existence. . I want to pulverize the poundage, rape the weight, and idolize the Iron. The reps start and end with the Iron. I swim through lactic acid to get to it every time. It hurts, but I am addicted. It grows me from the inside where I don’t want to hide. I tear at it hard and real until there is only pleasure to feel. . The weight speaks to me more than any person ever has. I pull or push at it until whatever lives within cracks my through my skin. I control you; you don’t get to tame me. * * * #bodybuilding #transformation #manofiron #krisgethin #gratitute #winner #bodybuilding #fitfam #healthy #muscles #igfitfam #igers #dream #hardwork #weighttraining #life #lifestyle #bodybuildingmotivation #flex #fitnessaddict #eatclean #kagedmuscle #partanimalpartmachine #notimetobleed #painisweaknessleavingthebody #knowledgewithoutmileageisbullshit #fatloss
A post shared by Kris Gethin Official (@krisgethin) on Oct 27, 2018 at 8:24am PDT
Gethin is the king of transformations and has shoulder caps the size of football helmets. Gethin follows crazy workouts where he does up to 30 repetitions on exercises like the side lateral raises and rear delt flyes.
Flex Lewis
Flex is one of the few gifted athletes in the industry. He is the undisputed 7X 212 Mr. Olympia. Lewis’ body is in perfect proportions and his broad shoulders dwarf anyone standing beside him.
Joey Swoll
Joey is one of the biggest Instagram fitness celebrities. He has crazy big shoulders, a tiny waist and amusing mobility for a guy of his size. Swoll is a fitness idol and has inspired many to live the fit lifestyle.
Jeremy Buendia
Jeremy Buendia is the 4X Men’s Physique Mr. Olympia champion. If you’re a fan of golden era aesthetics, Buendia is your man. Jeremy with his symmetrical and conditioned body is sure to add more titles to his belt.
Simeon Panda
Panda is a beast when it comes to training. He leaves no stones unturned when it comes to annihilating his muscles. Simeon’s shoulders are the result of lifting heavy weights and doing so with near perfect form.
Mike Rashid
It would be safe to call Mike Rashid “The Delt Guy”. Rashid’s massive shoulders are the result of his brutal training and the sets he refers to as “the fatality sets”. Rashid focuses on training the mind along with the body.
Bradley Martyn
Martyn has some of the most insane workout videos which often go viral. His adventures in the gym include squatting with a couple of girls on the bar, box jumping out of a swimming pool and squatting 315lbs on a hoverboard.
Who do you think has the best shoulders? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All photos and header courtesy of Instagram