Shoulder Exercises Ranked (BEST TO WORST!)
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- Опубліковано 7 чер 2024
- There are so many shoulder exercises, but which ones should you be focusing your efforts on if you want to build bigger shoulders and increase your strength? In this video, I’m going to give you the most popular shoulder exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch.
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With that said, we have to lay out the criteria for the shoulder exercise selections. The first thing is that it has to be a multi-dimensional exercise if possible. This means, if it is only good at hypertrophy but provides no opportunity for overload and for building progressive strength, then it is not going to rank up there with the exercises for shoulders that do a good job at both.
Furthermore, if the exercise is harmful to the shoulder joint or can cause shoulder injury over time, it is simply not going to rank high no matter what type of short term benefits it can provide the person that does it.
With that being said, we start laying out the list and work our way up the rankings from the worst to the best shoulder exercise.
WORST
1. Upright Rows
2. Cuban Press
3. Behind the Neck Press
4. Pour the Pitcher Side Lateral Raises
The upright row is simply a terrible exercise biomechanically for the shoulders and should not be part of a shoulder workout routine long term. It places the glenohumeral joint in a position of impingement and increases the likelihood of developing symptoms if they don’t already exist.
The cuban press is just a step away from joining the upright row as the worst of the worst but it’s still pretty bad. Even though it includes an element of external rotation, it does so from an elevated and internally rotated position.
The behind the neck press takes the shoulders out of the scapular plane and forces motion from an awkward position of the elbows. Again, overhead presses are a great exercise for building boulder shoulders but it shouldn’t be done from this position when we know there are better ones without the risk.
Stop pouring the pitchers on a side lateral raise and instead turn the thumbs up and you’ll take a bad shoulder exercise and make it a great one, just like that.
BETTER
5. DB Pressouts - Front Delts
6. DB Cheat Laterals - Middle Delts
7. DB Reverse Flys - Rear Delts
DB or plate press outs are a good exercise for building up the front delts but they lack the range of motion possible with other exercises for the front head of the delts.
The cheat lateral raise is a good middle delt builder as it gives you an opportunity to load the exercise heavier than you might be used to. This gives you a chance to place a good eccentric overload on this head of the delts to drive growth. Muscle substitution however limits your ability to target the middle delt specifically.
The db reverse fly may be the most popular rear delt exercise but it has its limitations. Not enough of an ability to extend the arm behind the body makes this an inferior choice to the ones coming later.
BETTER STILL
8. Arnold Presses - Front Delts
9. Abduction Rows - Middle Delts
10. Facepulls - Rear Delts
The Arnold Press is a good multi-head shoulder building exercise. It keeps the elbows out in front of the body which is safer for the joint but as with all presses, is limited in its ability to target the front head more specifically.
The face pull is normally my favorite exercise for everything - that said - it involves too many other muscles like the rotator cuff and mid scapular muscles that tends to limit it’s position on this list of the shoulder exercises ranked.
ALMOST BEST
11. DB Scoop Press - Front Delts
12. Side Lateral Raises - Middle Delts
13. Hip Huggers - Rear delts
These three shoulder exercises are near the top of the heap when it comes to the best exercises for building big shoulders. Watch the video to see why they stand alone.
BEST
14. DB Front Raise - Front Delts
15. Cable Lateral Raises - Middle Delts
16. Rear Delt Rows - Rear Delts
There simply are no better shoulder exercises for building big delts than these for the front, middle and rear delts. They combine the ability to load up the best, target the head in question and do so in the safest way possible.
If you want just overall shoulder mass and growth, then be sure to watch the bonus segment on the variations of shoulder presses and overhead presses.
For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool.
For more videos on exercises for bigger shoulders and the shoulder workouts / shoulder exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
I use one of these ranked exercises to build bigger, wider shoulders in just 14 days and best of all ... you only need one dumbbell to accomplish it! - ua-cam.com/video/PJ_kayODqG8/v-deo.html
Sir, due to slipdisk in the lower back i cant do standing exercises. Any idea?
Great video but what's your take on clean variations?
@@MickeyMouse-el5bk unless your vertebral joint are not stable you should be able to do standing excercises the same way you are walking, carrying stuff and climbing stairs.
Just start with spine stability static/antirotation/core exercises and work your way up so you can hold and move weights with your limbs held away from you body.
@@triluve THank you, but i can promise that it depends on the day and the exercise. Doing lot of core power Yoga n Swimming. Rowing 120kg but the child in arms walking 10m is pain.
Hi Jeff! I see you mention the rear dealt rows as one of the best shoulder exercises, and I won't contradict you, but I wonder what your opinion on this one is injury-wise. I was 24 when I got operated from a discal hernia. The thing is that the first time it hurt was about 3 years earlier doing that very exercise with a very low weight. I'm sure I wasn't doing it in the best way, but isn't it easy to get injured with this exercise if we're not very careful? What exercise would you recommend as a replacement? Thank you so much for all your videos!
WORST
1. Upright Rows 1:59
2. Cuban Press 2:45
3. Behind the Neck Press 3:32
4. Pour the Pitcher Side Lateral Raises 4:20
BETTER
5. DB Pressouts - Front Delts 5:24
6. DB Cheat Laterals - Middle Delts 6:00
7. DB Reverse Flys - Rear Delts 6:44
BETTER STILL
8. Arnold Presses - Front Delts 7:31
9. Abduction Rows - Middle Delts 8:16
10. Facepulls - Rear Delts 9:18
ALMOST BEST
11. DB Scoop Press - Front Delts 10:12
12. Side Lateral Raises - Middle Delts 11:02
13. Hip Huggers - Rear delts 12:08
BEST
14. DB Front Raise - Front Delts 13:01
15. Cable Lateral Raises - Middle Delts 13:45
16. Rear Delt Rows - Rear Delts 14:33
Up
Thank you
thanks buddy you been helpful
Where is the barbell ohp?
Thanks
I urge everyone to read the descriptions when Jeff posts his videos, the man puts a lot of effort into every video, been a proud follower of Athlean X since 2010 💪🏽
thanks
That's probably Jesse 😂
was thinking about saying this; started reading them a recently and the info is more dense every time
Thank bro, before I am never read descriptions.
Lol...this guy is trying to win something. Smooching that butt
The pain this man went through, only ranking facepulls at "better still".
We'll always be here for you, Jeff Cavelier at AthleanX.
His soul died a little when he did that...
Dagger!
Seems like the rear delt row is a face pull with dumb bells
Dani?
I feel the rear delt row so much more in my rear delts, even without weights, than I do with face pulls with 25kg. It's crazy how much better it is.
Interviewer: What's the cause of evil?
Jeff: Easy, internal rotation.
😂
He isn't wrong though ,some of his tips like how to do shoulder raises have been really helpful
If you think about it this is metaphorical 😂😂. Turning inward when under a lot of stress and pressure instead of outward, receiving help and support from others, can lead to evil!!
@@vesselnation7521 that’s a good take.
And lack of range of motion
When Jeff said " you do train your rear delts don't you?"
That hit me in my soul "Imma go train them right now Sir"
atta boy hahah
@@anthonyhughston829 e
Another one with the "sir" thing. lol...I wanna talk like the in crowd.
So true
Lifting for 17 years and still learning a lot from you Jeff. Thank you
Dude, I've literally been using 3 of your 4 worst shoulder workouts for years. Today I tried your 3 best and had the best shoulder workout I've ever had in my life. Thanks man, much appreciated!
I used all 4 of the worst exercises💀
💀💀💀💀
Dude i used the side lateral raises td and my shoulders are crying tears of joy.. This guy is legit
I see a pattern here
@@tomlevitt4133 Indeed, bodybuilders intentionally choosing the worst exercises in public to screw everyone else, while they perform the best behind closed doors.
Upright rows: “I sense a disturbance in the force…”
I only sleep whilst levitating to prevent muscle imbalance
lmao hahah
Handstand-push up seems like a great way of solving the issue of not having a headache, by giving you one.
And a broken neck if I tried it 😄
It makes me feel dizzy af
You can try the isosceles push-up which I find better for that. You raise your hips as high as possible and try to do as vertical a push as you can while keeping your feet on the ground. Can def destroy them shoulders
don't hit the ground with your head/ only tap??? If you didn't have the strength to control your body in that position there's always easier variations
@Henrique thank you for fully elaborating in a helpful manner, unlike me xP
Seriously. These best to worst videos are just awesome. At 50, I am evaluating and overhauling the way I train based on this series from Jeff. I can't wait until the whole body has been done in best to worst! Thanks Jeff for providing this free information.
im about to turn 50 and i'm just going to cut out military presses which didn't even make the list here..
@@user-sd8bz2zr5j yeah I'm cutting those out to
Ya dude for real this worst to best is amazing, and it's all free. Jerry take care of your self man, don't get injured, if something doesn't feel right don't do it and if any pain starts don't continue. You can get all the gains without hurting your self. I'm not even saying 50 is that old, but we got people in 20's causing permanent damage when they could have just played it safe. p.s. I don't mean pain as in like your muscles are on fire obviously I just mean don't fuck your knees elbows shoulders etc.
@mrvapor4791 Isn't the overhead press just another name for military press? That does appear in this list.
I love the explanation of Pros 'n’ Cons behind performing each of these workouts as this helps to assist me in my training and addressing injuries. These are also useful points to highlight as they will provide me with awareness to prevent new or ongoing injuries.
I truly do look forward to seeing and hearing more about the science behind exercises, while also impacting more depth in my understanding of the art of effective training.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/shoulder-exercises-ranked
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Jesus loves you all
Accept Jesus in your heart, repent of your sins and you WILL be forgiven and you WILL be saved
Repent, for the kingdom of God is at hand
:/
Jeff, trying from 2 years. Still better luck next time🤧🤧
I'm never a lucky guy on this😔.
L again. Does anyone even win?
Love the “ranked” series, keep them coming!
I need a CALVES version of this video!
@@somogyipeter94 yes
I have been working out for quite a while now, without any instructor. I only watched 5-7 athleanx videos and that was all I even needed. Jeff put so much content into his videos, that most people don't need to watch more than 10 to learn everything they want. And he is not afraid to loose viewers because of that
I've been training for over 30 years. I love that you never stop learning. This is such a great video. Looking forward to trying these better options tonight!
This series has been hugely helpful man! Really appreciate you all are doing to make this serious helping us get the best bang for work
I am learning SO much from these videos, and I truly respect your view and opinions, especially because you are a Physical Therapist. I LOVE the 'ranking' vids. I am realizing that for years, even while some of my choices were 'ranked' BEST, most of them fell into the far end of the WORST category. No wonder I've had shoulder issues! Thanks Jeff, you are "Da Man'!
This series is very helpful, as someone getting back to the gym and overwhelmed with all the exercises and advice out there, thanks!
Love this!
I've had work related shoulder injuries over a year and the "best" suggested exercises have helped me get my shoulders healthy again.
I loved this ranking style video seeing allot of exercises and seeing how they compare, even some new ones, that was interesting. Excellent video.
Agreed.
a lot*
Amazing video, I love this series! I always end up swapping in a few exercises from the 'best' category after watching these videos.
This is one of two of the most instructive videos on UA-cam. I've seen them before, but I've re-saved them to my Pinterest health and fitness page and saved these to my favorites here. Thank you, thank you, thank you!
This channel has so much great content, thank you for helping my boby building journey
👌
This is a great "quick guide" video for making sure not to hurt yourself and get better/safer results. Like the ranking recap video, keep'em rollin!!!
Jeff that was big of you to put facepulls in the lower tier category- credit to you man, I know it was hard
😆
Disappointed. I love facepulls
And surprising
Underrated comment. XD
Actually face pulls are amazing for injury prevention and giving the 3D look
Have watched most of your worst to best vids now and can safely say that i have been doing alot of shit wrong for years, 2 month down the line following these tips and i have never felt stronger and weight is going up nicely by the week, thank you very much and keep up the great work, uk 💪
Great video! Been a fitness enthusiast for over 15 years and a certified pt for several and definitely learned a few things here...shoulder impingement has been my number one struggle since highschool so I'm definitely going to incorporate a few of these, thanks!
YEESSSS!!! Huge fan of this channel! Your videos have helped me eliminate Hip and lower back pain! Thank you for all you do
Would love to see this series with leg exercises.
might be next who knows
I also want one with compound exercises.
@@ipsnagi9442 everybody already knows the big 5 are the best compound movements
@@datboi9928 Evidently, not everybody...
What's leg exercises
Mann your awesome! I don't understand how you don't have MILLIONS of subscribers, your AWESOME & their on there way..... I just found you & NOW SUBSCRIBED 🤙🏾🙏🏾💪🏾.
Thank you for continuing to be a valuable resource for years
Jeff brushes his teeth with both hands to prevent muscle imbalance.
😂
I have scoliosis so I live muscle imbalance.
😂L😂😂😂😂😂😂
Thank you Jeff for all your this and other videos. Those really help to understand right effective workouts and also about how to use right techniques.
Loving these best and worst workouts! Can’t wait to see more of these!!
For someone who’s just starting out with shoulder exercising in understanding the muscle to get the mind muscle connection. This is one of the best videos I’ve seen. Thank you (going to the gym and applying this shoulder workout.)
I love this series. I love that it isn't just like "Do this. Don't do that" There is a range of choices he gives in his rankings that allow you to choose from. Not every exercise will benefit everybody exactly the same. Some people's body reacts positively/negatively to certain workouts that someone else would have opposite reaction to. And of course nobody wants to be doing unsafe workouts.
Guy has the ugliest looking body & u wanna listen to his advice or what exercises to do & what not to do ??? In Chest series he said Bench Flies or Arnold Flies are the worst to do , who do u think has the best body Arnold in his prime or this guy who worries about injury every second & looks like he hasn’t eaten Ice-Cream 20 years. Injuries happen if u lift heavier than your body can afford or bad nutrition or excess supplements. Life is short , love & enjoy every second , eat Ice-Cream , Cake 🍰, Food u love & try to be successful in your life , your success , wealth & character adds more to your life than some stupid body/muscles/posture which won’t lead u anywhere
@@ineverfold1506 I prefer Jeff’s physique over Arnold’s… so your argument kind of just falls apart lol.
@@matthewcronshaw9331 lol 😂 Arnold in his Prime looked like Greek God , Did u watch Arnold : Blue Cut for Cutting & Mass series on UA-cam??? Jeff kind of body type is so unattractive, his face looks so pale like he has some health condition, so that kind of over thinking , anxious / panic about every workout is unhealthy.
@@ineverfold1506 Look at Ronnie Coleman, the guy barely walks right now but we all know what was the cause of it. What I am trying to say, who cares about the physique. It is all about getting healthy in the long run. If upright rows works for you, then so be it. Lu xiaojun an olympic gold medalist and world record holder, he said in an interview that he barely performs bench press because it will ruin his mobility. Maybe Jeff is trying to say the 'most common' exercise that might cause injury, you just have to consider your mobility and the most important is listen to your body.
@@mooneypooney9171 Absolutely agree with your last sentence about listening to one’s body, Injuries occur not due to bad posture or type of workout but due to excess work load , pushing your body to max limit etc. This happened to me like 5 years ago , I was reading about Greek God Workout, strength training , max 10 reps , so u go 10-8-6-3, in 2 weeks your 3 reps max should become 6 reps. I used to Squat max 180 pounds for 4 reps , I pushed myself for 225 pounds for 8 reps in 3 weeks or so during that training , That week I couldn’t sit down on a chair , my thighs , glutes used to hurt so bad , I couldn’t walk up the stairs for a week, I realized I was pushing way too much , spoke to a trainer , he said “ Do u go to a college after u complete your high school for 10-12 years or do u go to college as u start walking 🚶♀️ as a 2 year old kid”, I said “ after High School “, he said “ Same with Workout , u have to take it slow, baby steps , don’t watch UA-cam & do random workouts, don’t push your body”. After that I never pushed my body more than it could take , it took me 2 years to comfortably squat 225 pounds for 8 reps .
Ronnie Coleman u mentioned can’t walk now because he used to Leg 🦵 Press 1000 pounds plus , Squat 600-800 pounds , Dead lift same 600-800. He pushed beyond his body capacity or limit, hence he screwed his knees. & spinal cord etc.
11:20 why is nobody talking about what Jeff said here…. Got me cracking up 😂 ☠️
Because it wasn't that funny. Mildly amusing at best.
Thanks Jeff. Before I workout, I refresh myself with the do's and don't, and now the best and worst ways to workout via your vids. Thanks again!
I'm grateful for the opportunity to learn more about the details of the things that are going on with the exercise selection.
For growing shoulders more than any other muscle group I have found blasting them with volume/super sets to be effective. Doing what Jeff says with regards to rotation of the shoulder and then just going to town and feel the shoulders burn. When I first started dedicating some effort to the shoulders I found it really uncomfortable getting to that burning point, but that passes.
How do you superset your shoulder exercises?
Love this series, so much to learn from it! Question and suggestion: It would be interesting to extend this series to machine exercises. This channel does not cover a lot of machine-based exercises, so it would be interesting to see what are the worse to best machines and the whys - especially if there are better alternatives with body-weight/dumbbell/barbell variations. Thanks!
That's because free weights and body weight exercises are almost always better than using machines. The best exercises make you use a variety of muscles and machines balance the weight that your muscles should be balancing instead. Lat pulldowns are good though since you can't do that without a machine unless you're hanging upside-down.
Use machines after you are done using free weights. Machines guide your form and should be near the end of a workout when form starts to slack....IMO.....
machines are usually not effective if you're natty
@@dariusiii2922 Great opinion!. I always thought it depended if the person brought their motivation.
Excellent! Super helpful vid.
Incredibly awesome video and information.
Jeff, your well thought out progressions is very impressive. As an ex gymnast, retired sports chiropractor, and still a gym rat at 63yo, you have taken my own knowledge and experience to a higher level. Still doing handstand pushups!
Hydra massage beds help many problems
The face pulls skit is something we all wanted the moment we saw it on the board 😆 great video , and great timing once again Jeff.
I LOVE THIS MAN!!!! I am such a big fan of yours and you advice is getting me far in this sport. Thanks so much and keep up the excellent work!!!
You are the best Jeff! Your channel has changed my life and at 36 has helped me tremendously with self confidence! Thank you for your dedication and hard work 🙏
Hi Jeff, can you do a ranked bicep workout? I like these ranked videos. A real help to make the right choices for the best gains. Keep putting the science behind the training, changing the way training should be looked at. #athleanx #gymtime
Facepulls will always be in our hearts❤
Who cares
@@suhass2838your mom does
@@suhass2838I do
@@suhass2838 i do, thank you for asking
@@suhass2838you care as you responded it 😃
These series are legendary! I'm sat here with pen and paper, re-arranging my routine :)
This video completely changed my entire shoulder routine and I thank you for it 😊 love your work
The tilt lean forward for the side lateral raise is what I was missing. Before I kept getting front delt activation as well. Once I adjusted with the lean forward as he shows, it fixed that. Got full activation of the mid delt only. Thank for the free tip Jeff.
Edit: added "side" to be clear which one I meanet.
Whenever he uploads my whole workout changes.
Same
I love these worst to best episodes. They made me replace a lot of my excercices.
Thank you!
I love this video, happy to hear it will be a series.
I learned so much from bad old to new good habits.
Great video!
I’m doing the front raises with 26kg dumbbells. 3 sets of 8, and I’m 58.
No injuries.
Doing the same on the DBOHP.
These videos are extraordinarily helpful in getting technique right.
Definitely feeling this ranked series. Keep it going Jeff, we need all body parts
I was expecting machine exercises. I realized that the very act of holding/gripping the dumbbell is very demanding on my forearms, thus diminishing the amount of effort I can put into the body part I am actually exercising (my forearms reach the point of failure prior than the body part I'm exercising does). Machine exercises don't suffer from this problem.
@@BcroG11 Why would you avoid a weak muscle group in your exercise instead of training it to become stronger. Obviously your forearms need some work if they're heavily limiting you to grow other muscle groups. You should focus on your forearms first and then it will all become balanced.
@@PROofHAPPYWHEELS Regardless of how strong your forearms are, there should be no or very little focus on them in an exercise supposed to target different body part. If your forearms are weak, do an exercise specific for them.
I'm new to this channel. Really love the way you clearly explain it and show us how it's done, including with muscles are being activated. It's also pretty rare in my experience to see someone so strong be so down to earth and not incredibly arrogant or something like that. Loved it! Thanks!
Jeff, AthleanX member and long time watcher. Thank you for your incredible videos and pro insights! I watch these Worst to Best videos backwards! And glean the best exercises for each muscle group. You are a God…send! I finally decided to wreck my old routine and just follow your advice and forms. I went from 2 hour workouts of junk volume and never enough burn or change, to 1 hour and my delts are humming screaming and burning after half the time!! Thank you again. I can feel the hypertrophy happening and seeing big gains already! You are the X Factor I’ve been needing. Best. Say hi to Jessie for me. 🎉
When he bumped his chest to make a dagger motion, I felt that. However, he might wanna do the other side of the chest too, for balance.
Not taking a dagger to both sides of your chest, is killing your gains.
1. 8:20 Abduction Rows
2. 10:20 Arnold Press
3. 11:33 DB Lateral Raises
4. 12:15 DB Hip Huggers
5. 13:12 DB Front Raises
6. 14:47 DB Rear Delt Rows
7. 15:35 BB OHP, Z Press, Modified Bradford Press, Handstand Push-up, DB OHP.
Thank you. This could have been a 6 minute video
One of my favorite videos.
Having lists like this really helps to design programs.
I would love to see a playlist for all the muscle groups done like this.
Thank you very much, Mr. Cavaliere.
Cheers from Canada.
Thank you for this video, which is great and helpful. Any chance you consider continuing with these as series for different parts of the body/muscle groups perhaps starting with the back exercises? That will be much appreciated. Thank you.
The gold standard in coaching and exercising, period. The best series ever made about exercise selection. Many thanks
Thank you so much for sharing with us your knowledge, Jeff! You really do do a service. I also wish to thank you for all the effort and hard work you put into making these videos, along with others who devote their time and energies into helping you produce such content. I wish you all great happiness, joy and health :)
Love the series! Great information, thanks so much for this. 🙏🏼
Your content is some of the best of UA-cam. You are clear, competent, and compelling. Would love to get a workout in your gym.
I can literally feel my shoulders hurting during the ‘worst’ exercises
The world suffered a great disturbance the moment Jeff said that facepull is *not* in the "best of the best" category
The man got balls.
Bet that one was a hard pill to swallow. Poor guys' gonna be traumatized for the rest of his life. LOL!!!
That’s because he knows facepulls are a rotator cuff exercise not a shoulder exert
I suffered a minor heart attack!
@@hubriswonk lol
these ranking videos are friggin amazing. Thank you!
Thank you very much for details and easy to understand commentary
This ended up being exactly what I wanted. ua-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.
Never had problems building my biceps, always struggled with the shoulders. From your analysis, turns out I did the best of the best exercises for biceps and some of the worst for shoulders.
Jeff, you are the man. I refer back to these compilation videos every now and then to ensure I have lots of (good) options for specific muscle resistance training. Really can't thank you enough, cheers!
Again, quality contents! Thanks Jeff!
I hella struggle a lot to make my shoulders grow, so this is going to my best videos ever made-list, thanks J 👌😤
Jeff, this was so helpful, especially as you near 70 and must avert injuries. Please consider doing the same for chest, back, and arms. I don't have the time remaining to do wasteful and harmful exercises. Thank you in advance!
Thomas, Jeff released a video of upper chest exercises:
ua-cam.com/video/YqFfh5IZUBs/v-deo.html
Legend! Always enjoy your tips. No one explains it as good as you do Jeff
👌💪😁
This is some of the best instruction I've ever seen. Thanks and all the best to you ...subbed!
I definitely appreciate all the shoulder videos! You're the man! A lot of us could use a video on Separated AC Joint in the shoulder, if you could please. We need to know the limits of this injury. I'm confused because it's obviously weaker now but it looks like most people are able to go back to full strength activities. How is this possible? Am I able to lift military press, incline/decline/flat bench presses with no threat of more damage or further deformation?
YESSS!!!! That would be super helpful! I've been wondering the same thing. My shoulder feels strong for the past year but I'm afraid that a partially torn tendon/ligament will snap and then I'll have a bone poking out of my shoulder for the rest of my life.
@@RM-wu7pt word
Totally anecdotal but I have this injury from back when I was an idiot 19 year old trying to bench like everyday with my bros and shitty form. It took a couple years for nearly full recovery but the most important thing for me was making sure to I really arched and protracted my scapula during all pressing and doing everything I could to take my shoulders out of the lifts. I recently hit 325 on bench at 26. Even now I still DO NOT do lateral raises, frontal raises, or any direct anterior/medial shoulder isolation exercises. I occasionally do incline bench at much lighter weights and overhead press with a narrower grip, keeping my elbows tucked more in front of me. My biggest advice is to listen to your body. Do your best to not sleep on your effected shoulder with your arm up. If something hurts or feels uncomfortable, even if you are mid-set, just STOP. Take a few extra days of rest for your pressing. I prolonged my injury by being young and stubborn and constantly "testing" to see if it still hurt or if I could still lift heavy! I'm confident I could have halved my recovery if I had been more humble.
@@jordanovercast9851 oh ya, i agree with all that. one of the most under-valued aspects of training and exercise for sure. but i need to know the limits of this injury if any, so I can work up to that limit instead of finding out the hard way. you're about where i was at my peak so imagine having this injury and thinking you could never max 3 plates ever again. but in reality Jeff says this exercise has no real effect on that injury but i never find that out and i just go on for the rest of my life taking it easy for no reason. as an example of what i'm trying to figure out. i have found some good info on the injury but no one has explained why these ligaments/tendons hold up when one has detached and another partially torn. I'm just also kinda surprised Jeff hasn't done a video on it considering this isn't an uncommon sports injury and he's a sports pt and he's probably had plenty of cases in his career.
A lot of pull ups and push ups for mine to get better. It takes time
I like this series Jeff! But I have to admit, I didn't even know half of these shoulder exercises to begin with. Can't wait for a back and leg ranked video though!
Jef, I'm kinda new in your channel, and in gym lifestyle. And when I began I was worried about finding a UA-cam channel that can really explain science behind the motion of exercise. And let me tell you my brother that you are just the best, the beast, and the one. Perfect balance between health care and boost of performance.
Thanks 4 all!
Dooooood!!!
You are the BEST
Your videos are perfectly in depth with every muscle group you go over and I truly appreciate the time and effort that you’ve applied to all your videos. Thank You🙏🙏🙏
This guy is just a legend. All his reasoning behind his choices are so detailed. All that experience and trial and error and he gives that advice to us for nothing. Absolute legend.
I'd like to see a video on building shoulders with a torn Rotator. I tore one 9 months ago (partial tear) and because of Covid, the surgery is considered "elective" (and they're not doing elective surgeries). I've been working around it and have made impressive gains but there are some exercises I really struggle with (pushups, overhead press, anything lateral, etc). Also, my Dr has recommended internal rotation exercises as a primary focus.
You raise a great question as I am not sure what Jeff's target group is....there are lot of people with shoulder problems and surgery is not always the best answer.
Oh man I've torn my whole labrum straight of what are your main tips, exercises to strengthen those muscles?
Yes, this topic is always worthy to focus on. Hope your condition improves soon!
Very good and interesting question as i am nearly in the same boat (chronic mild shoulder bursitis/impingement).
Good luck for your shoulder's issue
Thanks for making these videos, Jeff!!!
Absolutely the best series of videos there is for result intended work outs. Not to mention safety …THANK YOU JEFF for taking the time to do this worst to best videos .
I was worried for a second there when I didn’t see DB ohp.
Thanks Jeff
Bro same!
Jeff please make perfect workout plan with resistance bands.
Awesome video and good ranking
This is a great series! We need one for back exercises as well
I tried to do a set of handstand push-ups, but now I'm in the hospital because I weigh 330 pounds. Thanks a lot, Jeff!
😂😂
Neck crunches, my favorite.
F k n jeff
Don't blame Jeff you're 330#'s
Hey Jeff, could you elaborate on how to safely perform the handstand push-up? My questions mainly revolve around getting to the start point and then exiting the handstand at the end of the set.
The best of the best shape looks like a crown 👑 absolutely solid video Jeff, thanks a bunch. You’re the go to guy for concise information on how to build your body. Thank you!
You are awesome at teaching the right and wrongs of doing things , now I have a pretty good idea where my shoulder pain comes from , it got so bad that I had to quit doing shoulder exercise all together . Thank You , love your videos U R #1
I largely agree with the ranking, although after almost 40 years of experience doing weight training I no longer do barbell exercises for upper body. I find that it forces your joints - shoulders, elbows, and wrists into an unnatural position while you lift and I had several bouts with joint pains that lasted for many months in the past. After sticking to dumbbells and cables only those issues have not returned. They also provide much better workouts and train more muscles at the same time than barbells.
This makes me feel better about my decision to only use dumbbells or other unilateral implements for upper body free weight pressing exercises.
Cable lateral raise...one of the best exercises for delt growth. One benefit of cable work for delts (over dumbbells) is that the cable maintains constant application of resistance throughout the entire repetition, where the resistance changes relative to gravity when using a dumbbell
No it doesn’t. It maintains constant resistance in the direction of the line of pull, just like gravity, though the line of pull for gravity is always obviously down.
@@DawzeyJ I don’t agree. Dumbbells barely have any resistance for the first 20% of a side lateral raise. A cable lateral raise is hard the whole time
In my opinion, there should be more machine exercises on this list. I realized that the very act of holding/gripping the dumbbell is very demanding on my forearms, thus diminishing the amount of effort I can put into the body part I am actually exercising (my forearms reach the point of failure prior than the body part I'm exercising does). Machine exercises don't suffer from this problem.
@@Iamwrongbut he is right though. The cable variation has maximum tension when your arm is perpendicular to the cable. That is the middle of the range of motion.
@@aroncsaszar7152 yeah this is what I was trying to say. Not saying which I prefer, was just that a cable had a single line of pull like gravity, so no, it doesn’t create “constant tension”.
I just found this channel. I feel right at home as a beginner who is hoping to change that and make some gains. I was aimlessly lifting and now I’m using his PPL program. Having a sense of direction has already improved my game.
Thank you, upright row is now off my list forever. I’ve always felt that my shoulders were hurting, for the worse, afterwards. Now I get it, appreciate your input as always!