Don’t Do These Moves to Build Your Shoulders. Do This Instead. | The Don't List | Men’s Health Muscle - video Dailymotion

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Don’t Do These Moves to Build Your Shoulders. Do This Instead. | The Don't List | Men’s Health Muscle

Transcript

00:00 If you want big, super strong, super heroic shoulders,

00:03 then these are the five exercises

00:05 that you absolutely don't want to do.

00:07 Welcome to the don't list,

00:08 where we're gonna tell you the exercises

00:10 that just aren't worth your time.

00:12 Yes, Instagram and gym bros,

00:13 and everybody's gonna tell you

00:14 to do certain shoulder exercises,

00:16 but if you really, really wanna maximize your gains,

00:18 these are five exercises that you can completely cut out.

00:21 First off, we have behind the neck presses.

00:23 So behind the neck presses are basically overhead presses,

00:26 except they're not done in a pattern

00:28 that's really comfortable for your entire body.

00:30 We don't get our elbows into something

00:32 called the scapular plane,

00:33 and we're basically at the polar opposite.

00:35 Now, if you can do behind the neck presses,

00:37 if you think you're doing them right, yes, it's great,

00:39 but in the long term,

00:40 you're putting your shoulder health at risk.

00:42 You're getting yourself out in this high five position

00:44 where a lot of injuries happen, and it's just not worth it.

00:47 Instead of doing behind the neck presses,

00:49 what you're better off doing

00:50 is just a standard barbell overhead press.

00:53 When you do it in front of your neck,

00:54 you're gonna be able to move more weight,

00:55 you're gonna feel a lot more comfortable,

00:57 and in the long run, those two things

00:59 are gonna help you build a lot more strength.

01:01 Exercise number two that you absolutely should not do

01:04 is the barbell upright row.

01:06 So when we think about barbell upright rows,

01:08 again, we're winding up in a lot of internal rotation.

01:11 It's just not comfortable,

01:12 and the barbell's not giving us the freedom that we want

01:14 so that we can move through the pattern appropriately.

01:17 Now, upright rows can work,

01:19 but it's just not worth doing them as barbell upright rows.

01:22 Instead, grab dumbbells,

01:24 and you can work through that same pattern.

01:26 We can also make sure that we're pulling back,

01:28 so we're gonna get a little bit of back action in there.

01:30 You're not getting any of that

01:31 with the barbell upright row,

01:32 so just cut that out, leave that to all the bodybuilders

01:35 who don't want their shoulders to work in the next 10 years.

01:38 Exercise number three is another bodybuilder favorite.

01:41 That is the heavy lateral raise.

01:43 So look, lateral raises themselves

01:45 are really great for building

01:47 the medial head of our shoulder,

01:48 but very often you're gonna see guys in the gym

01:50 picking up 40, 50, 60-pound dumbbells,

01:53 and they're gonna start swinging.

01:54 They're actually doing another thing too.

01:56 Instead of getting the weight away from them

01:58 so that we create a nice long lever

02:00 to really work our medial head of our delt,

02:02 they're going to start bending their elbows more and more

02:04 to compensate for that really heavy weight.

02:06 Now, a couple things happen there.

02:07 One, we get a whole ton of swinging happening,

02:10 which just isn't really working the muscle,

02:12 and two, we're getting into that position

02:14 where if we lose control again,

02:16 you wind up in internal rotation.

02:18 That's another position

02:19 that just isn't great for your shoulders,

02:21 so we want to avoid that.

02:22 Instead, pick up a lighter weight that you can control.

02:25 Get your arms fully extended,

02:27 pause at the top of every single lateral raise rep,

02:29 and you can even do these on an incline bench too

02:31 if you want a little bit of extra stimulus.

02:33 Exercise number four that you've got to cut out,

02:35 the standing dumbbell external rotation,

02:38 and I really just don't know why anyone does this one at all

02:40 because it's working absolutely nothing.

02:43 It looks really cool if you're moving a dumbbell

02:46 out to your side and you think you're warming up

02:48 your external rotators and you're doing all this great stuff

02:50 for your rotator cuff,

02:51 but there's actually no real force being applied

02:54 to the rotator cuff at all.

02:55 All we're really training is isometrically our biceps.

02:59 We're not here to do biceps curls

03:00 if we're trying to get big shoulders,

03:01 so what you want to do instead on that one

03:03 is we can grab a cable or a resistance band,

03:06 do your external rotations with that,

03:08 then you're going to get something out of it.

03:09 And the final exercise you've got to cut out,

03:12 this is something that a lot of people don't think of,

03:14 is the front raise,

03:15 and yes, it seems like it's going to work

03:17 your front shoulders,

03:18 and it technically does work your front shoulders,

03:20 but one, if you're training

03:22 for really, really balanced shoulders

03:24 and you really want to look like a superhero,

03:25 the last thing we need is oversized front delts.

03:28 You want to build your medial and side delts out

03:30 a lot more than that.

03:32 And two, your front delts are going to get plenty of work

03:34 if you're doing your overhead presses correctly,

03:37 especially if you're doing them the way we said,

03:39 where you've got the barbell out in front of you

03:41 or the dumbbells in that scapular plane,

03:42 your front delts are going to get plenty of work.

03:44 So you can completely cut out those five exercises.

03:47 That makes up the five exercises

03:49 on our shoulder don't list.

03:50 If you eliminate those,

03:52 you're going to build a lot more muscle,

03:53 you're going to waste a lot less time,

03:55 and you're not going to wind up

03:56 on some Instagram fails list in the long term.

03:59 (upbeat music)

04:01 [BLANK_AUDIO]

Don’t Do These Moves to Build Your Shoulders. Do This Instead. | The Don't List | Men’s Health Muscle

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