Posts Tagged ‘shoulders’

Which Fitness Injuries are Dangerous and How to Prevent Them?

Thursday, May 25th, 2017

There’s no pleasure without pain, that’s true, but when it comes to fitness, this proverb is the last thing anyone who has just dropped a bar while performing a bench press wants to hear. Both professional and amateur athletes are no strangers to all kinds of injuries, and anyone who has ever trained has had their fair share of joint dislocations, muscle tears, sprains, and strains.

However, all those issues take their toll not only on the body, but also on one’s mental health. Some injuries are inevitable, but others can be easily avoided by taking some measures of precaution. Warming up before every workout is one of the ways to play it safe at the gym.

Oddly enough, the mistake of skipping a warm-up session isn’t something that only fitness rookies do, and this bad practice can increase the risk of getting hurt by half. Let’s examine some common fitness injuries and those that you should beware of.

fitness injury superman (more…)

The Top 5 Best Shoulder Exercises

Wednesday, February 1st, 2017

How to Build Solid Shoulders

It doesn’t matter how big your chest and biceps are, if you have narrow shoulders you will appear to be weak and puny. Someone will surely kick sand on you at the beach, and Arnold would not approve of that.

Arnold Schwarzenegger Shoulders

For bodybuilders, powerlifters, athletes, and all other fitness buffs in between, wide shoulders will make you look tall, broad, and powerful so that you can be the one defending geeks from sand kicking bullies and they can help you throw the ball hard enough to win the game. Flabby or narrow shoulders lend absolutely nothing to your physique.

Everyone needs to train their shoulders.

Strong shoulders help with every other exercise from bench press to pull ups, and for all you boxers and MMA guys, well conditioned shoulders will help you to win a fight.

It is also very important to have a strong shoulder girdle, including the rotator cuff area, to prevent injuries from sports and heavy lifting.

How to Get Strong Shoulders

Firstly, chest and back are two muscle groups that are important to train, when training for stronger shoulders. As a unit, the chest, shoulders, and back form the core of your upper body strength. Once you’ve read this article you can move on to the top 5 best chest exercises and the top 5 best back exercises.

Secondly, no one developed great shoulders by focusing on dumbbell side raises or shoulder pressing on machines. The compound exercises that involve your whole body will be most effective at building big, strong shoulders. Isolation exercises will be necessary, but only for developing super strong rotator cuffs.

We should have a working knowledge of how the shoulder is put together, to better understand how to train them effectively. (more…)

How to Achieve Better Gains Using Push Ups

Friday, December 2nd, 2016

Push Ups at HomeWhy Should I Add Push Ups to My Workout?

When it comes to toning the upper body without limits, no exercise works better than push ups. Unlike lifting weights and performing plyometric workouts, they don’t require expensive fitness equipment, can be performed almost anywhere, and the best part, they’re easy! Relatively speaking, of course.

Benefits of Performing Push-ups Regularly

– Increases muscle density

As you age, your muscle density reduces and alters how your body converts fat into energy. Push ups work well to increase and maintain the muscles of your upper body. This exercise tones your shoulders, chest, triceps, abs, and to a smaller extent the back, biceps, and legs.

– Enhances muscles stability and balance

Doing push ups every day improve the reaction time of your muscle fibers. During push ups, the fibers consistently react to keep your body balanced. This reaction enables these fibers to react faster when stimulated increasing your speed and balance.  (more…)

Top 6 Shoulder Training Mistakes

Monday, September 16th, 2013

Having great shoulders really makes you appear sleek and powerful. However, chest and back training does not suffice when attempting to build spectacular shoulders. You must train the shoulders directly, intensely, and often. Be attentive of these 6 common mistakes that people make when training shoulders.

Shoulder Training Mistakes

The Top 6 Shoulder Training Mistakes

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Suggested Rehabilitation for Common Types of Shoulder Injury

Monday, March 25th, 2013

Shoulder Rehab
Fitness Shoulders
Chronic Shoulder Instability and Impingement Syndrome are the most common types of shoulder injury. Chronic Shoulder Instability occurs when the ‘head’ of the upper arm bone moves out of the shoulder socket. This results in a shoulder joint dislocation and causes great pain. On the other hand, impingement syndrome is prompted by friction occurring between the shoulder blade and rotator cuff. The friction from the rotator cuff and the shoulder blade may be caused by inflammation in a tendon or muscle.

Preparations to Rehab an Injured Shoulder

It’s important to remember that any injury needs to be checked and treated by an accredited physician.  They may recommend medication and several rehabilitation techniques to encourage the shoulder to heal and function as soon as possible.  The Physician will also be able to see the specifics of your injury that may alter they way you would treat it. Here are some tips to consider when preparing an injured shoulder for rehabilitation.
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4 Expert Tips for Weightlifters to Get Rid of Shoulder Pain For Good

Wednesday, August 24th, 2011
Rick Kaselj
Rick Kaselj

Rick Kaselj is a personal trainer that focuses on helping clients overcome their injuries. Rick’s specialization is the shoulder and did his Masters’ degree project on designing effective exercises for the rotator cuff. He shares with rotator cuff injury suffers and fitness professionals what he has learned in school and from his clients and has put it all into the Shoulder Pain Solved Program.

If You Don’t Want Shoulder Pain When You Lift, Do This

Thanks for all the feedback and voting in the last post.
Now I got a better idea of how I can help you.
Lets get to what you can do to get rid of shoulder pain during your lifts.

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If Your Goal is to Build Muscle or Gain Strength, Then Prehab is a Necessity

Tuesday, July 26th, 2011
Rick Kaselj
Rick Kaselj

Rick Kaselj is a personal trainer that focuses on helping clients overcome their injuries. Rick’s specialization is the shoulder and did his Masters’ degree project on designing effective exercises for the rotator cuff. He shares with rotator cuff injury suffers and fitness professionals what he has learned in school and from his clients and has put it all into the Effective Rotator Cuff Exercise Program.

Exercises for Injuries Feedback

This is the first of what will hopefully be a series of posts by Rick about injury prevention and rehabilitation. Although you won’t learn about the finer details of effective rotator cuff exercises or knee injury prevention in this post, I do hope it will encourage you to think about your own aches and pains.
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Overhead Pressing Strategy – How to Build Massive Shoulders

Tuesday, August 10th, 2010

Overhead Pressing Strategy

Update: here’s another blast from the past. Dating back to November 2, 2007, this was one of my first posts on overhead presses and it still rings true.

The four most important exercises for any serious weight lifter to obsess about are the squat, deadlift, bench press, and overhead press. Today, I am going to discuss how to properly perform a standing overhead press (aka shoulder press or military press), and a push press. Both motions are obviously used to push objects overhead. Clearly, overhead pressing is not only extremely functional but is fundamental in helping to build a firm athletic base regardless of your fitness goals.

I am going to be using a barbell in this explanation, but it can be performed with any reasonable object. First of all, load a bar appropriately and bring the weight to the front your shoulders. You can either clean the weight from the floor like an Olympic weightlifter or you can load the bar at the desired height in a squat rack.
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How to Overhead Press

Tuesday, July 13th, 2010

How to Perform the Overhead Press

Shoulder PressThe overhead press; also known as the press, shoulder press, barbell press, and standing press; is often confused with the military press; and is quite possibly the best upper body exercise known to man. Sure, the bench press gets all the glory, but this is only because it is easier to lift more weight benching than pressing.

In many ways, the overhead press is actually more effective than the bench press at building upper body muscle mass. With the overhead press we are standing up rather than laying down, which already means a better workout for the back, legs, and core. And seriously, massive, powerful shoulders are far more impressive than a puffy chest.

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How to Shoulder Press

Sunday, July 11th, 2010

How to Perform Shoulder Presses

Shoulder Pressing
Shoulder Pressing

The shoulder press; also known as the press, overhead press, barbell press, and standing press; is often confused with the military press; and is quite possibly the best upper body exercise known to man.

The bench press gets all the glory, but this is only because it is easier to lift more weight benching than pressing. Shoulder presses can help you build fully developed shoulders, and will keep your shoulders healthy and strong, especially if you spend the majority of time bench pressing.

How to do the Shoulder Press

Add 2-3 sets of shoulder presses into you routine once a week, or at least as often as you bench press. It will keep your shoulders broad and healthy.

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