Posts Tagged ‘shoulders’

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.
(more…)

Share the Swole!

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.

(more…)

Share the Swole!

How to Overhead Squat

Tuesday, June 29th, 2010

How to Perform Overhead Squats

How to Overhead Squat
How to Overhead Squat

Among the best exercises for strength, size, speed, and power, are squats – no exceptions. Front squats, jump squats, and overhead squats are all great alternatives to the king of squat exercises – the barbell back squat.

Squatting will help you develop powerful legs and a rigid core, have no doubt, but when we get creative we can mix and match exercises for an even more effective exercise that trains the whole body.

Sometimes we must think about our upper body as well and there is no better way to look and feel jacked, than to build massively strong shoulders. And there is no better way to feel sexy as a female, than to have sleek, strong, healthy shoulders. It is also equally important to build structurally invincible shoulders to proactively protect yourself from injury.

Combine everything together that I’ve just mentioned, and you get the overhead barbell squat. Let’s see how to do them correctly.

(more…)

Share the Swole!

How to Fix Your Posture: Shoulders Rounded Forward

Monday, August 17th, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Dick wrote:

“I need to concentrate on the rear head of my shoulder.

I think I have overtrained the front head with all the benching and what not.

Someone told me my shoulders stick out of the front which wouldn’t be a problem if they stuck out of the back too.

What work out should I use to build them up?”

(more…)

Share the Swole!

How to Diesel Row

Sunday, August 2nd, 2009

Here is an exercise from the Diesel Crew that you’ve probably never heard of. They call it the Diesel Row. Give it a try.

This movement is a combination of a pull-up and inverted row. The goal is to build strength through a greater ROM of the shoulders thereby increasing their integrity and strength.

Share the Swole!

How to Avoid Rotator Cuff Injury

Wednesday, May 20th, 2009

All About the Rotator Cuff

We all need to take a second to examine the most frequently injured area of the shoulders: the rotator cuff. The muscles that make up the rotator cuff are small and can be strained easily.

The four small muscles that make up the rotator cuff:

Shoulder Press
Gotta Have
Strong Shoulders
  1. infraspinatus
  2. supraspinatus
  3. teres minor
  4. subscapularis

Each of these smaller muscles can easily be strained, pulled, or even sometimes overtrained. So important are each of the muscles of the rotator cuff, that once one muscle is damaged the whole cuff is thrown into disarray, often requiring rehab.

(more…)

Share the Swole!