What Wikipedia Can Not Tell You About Shoulder Lateral Raises

This is The Stephane Andre and today I’m talking about how to do shoulder lateral raises. Last year I had a little pain in my left shoulder, it was a shoulder impingement.

Train shoulder is good to have a good posture. There are people who have a rounding of the upper back with shoulder enrollment forwards. It calls Kyphosis , it’s because usually, the muscles in the front of the shoulder are stronger than the back. In my case, I did some shoulders exercises in a bad form for long time.

Lateral raises works deltoid lateral (middle part) beams. Use lightweight with sets of 10-25 reps until it burns. Be careful because when you raise arms over the horizon, you work trapezius. There are several lateral raises exercise:

Lateral raises

shoulder exercise lateral raises

Standing with your legs little apart. Your back is straight, you arms along your body with a dumbbell in each hand:

  • Raise your arms to the horizontal with your elbows little flexed
  • Back to the start position

You can also do this exercises in a seated position.

Read more about this exercise.

Low pulley lateral raises

shoulder exercise low pulley lateral raises

Standing with the handle in your hand. Your arm along your body :

  • Inhale and raise your arm to the horizontal
  • Exhale at the end of the movement

Read more about this one.

Side-lying lateral raises

shoulder exercise side lying lateral raises

Lying on the side, on the floor or on a bench with a dumbbell in your hand in a pronated grip :

  • Inhale and raise your arm to the vertical
  • Exhale at the end of the movement

More details.

Machine

Shoulder exercise machine lateral raises

Sit on the machine and take the handles :

  • Inhale and raises your elbows to the horizontal
  • Exhale at the end of the movement

More info about it.

Lift lightweight

Several times I made the mistake of lift the heaviest I can to progress. The truth is that the shoulder is not a big muscle like chest, arms or legs. Every time I forget that shoulder is a joint, I can move my arms almost at 360 degrees. It maintains the humerus head on the scapula’s glenoid cavity with a complex musculo-tendinous pack.

Shoulders are fragile. For this reason, we need to focus more on the numbers of repetition than the weight to avoid injuries. I know, it’s a little hard because of the ego, but I’m sure you know someone with a shoulder’s injury and it is not cool.

I remember the first time I did dumbbell shoulder lateral raises, one person told me to did the movement with my thumb down. Another day, another person told me to did it with my thumb up. The thumb’s position is a special topic. The only thing I can tell you that everyone has a unique morphology. You need to find your optimal position and angle of work. Listen to your body.

Share this article if you think it can help someone you know. Thank you.

-Steph

Break For Injuries

sport injury

What’s up ? This is THE stephane ANDRE and today I didn’t train. I will tell you why, because I feel pain to my left shoulder and my 2 knees. 6 day ago, it was my leg day and you know, I hurt my right knee during a martial art session. So I used lightweight to train my leg.

Since around 6 months, I felt pain to my shoulder (shoulder impingement) because of the dumbbell overhead shoulder press and dumbbell bench press. Since 1 months, I hurt my right knee in a martial art sparring, because I wanted to avoid a punch and my leg (my knee) was in a bad position. I had 2 injuries . I searched an alternative exercise for the dumbbell overhead shoulder press and dumbbell bench press to decrease the pain and I found out. I wrote 2 articles about it. Click here and there .

Too much injuries

sport injury

As it was a leg day, I decided to do front squat with lightweight to not hurt to much my right knee. After my front squat session, I did leg press with one leg. After my warm-up set, I felt a pain in my left knee, it was like if someone hit my left knee with a knife, I stopped my rep immediately. It was the first time I felt this pain and I didn’t like it. I tried to do an another rep to see the gravity of the pain and I stopped my leg day here.

I did the half of my leg day’s program and I thought it was a good idea to test the new way to do dumbbell bench press without pain. When I was walking with the dumbbell in my hands, I felt the pain in my left knee. I did this dumbbell bench press variant and I validate it.

Usually after my workout, I eat my meal (my post workout is solid food). While I was eating my meal, I thought it was the time to make a break. 3 injuries is too much for me and I decided quickly to make a break of 1 month to really recover, because since 2015 I train regularly 6-7 days per weeks and the longest break I make was 10 days. Yeah, 10 days. When I realized it, I thank God of Light for his gratitude. And you know what ? When I slept, I felt I a little pain in the middle of my back. It means to do my front squat, my body compensated the weakness of my right knee with others parts of my body to be able to execute the movement.

Special recovery

Now, it’s the 6th days and I continue to write article for my blog and I learned what kind of injuries I have and I want to learn deeper about sport injuries because I scare to become like Ronnie Coleman. Ronnie Coleman is the best bodybuilder for me, it’s because of him I started seriously to train like a bodybuilder when I was on the streets. And now, see this living legend who can’t walk without a crutch, it’s too sad.

I want to have the best athletic body I can until I die, I’m more focus about sport injuries. More I know about it and more I can avoid it. Every day I do my stretching session and I do 2 special movements to help my left shoulder to decrease the pain. I will see on 15th July, if my recovery session is effective.

It’s important not to take lightly the pain of your body. I know a lot of people who had pains a few years ago and they had to do some surgery. Now, they can’t use their capacity at 100%.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Tips To Avoid Dumbbell Bench Press Shoulder Pain

shoulder pain

What’s up? This is THE stephane ANDRE ! I watched an Athlean-x’s video and there are tips to avoid dumbbell bench press shoulder pain.

I wrote an article to avoid pain when you do dumbbell press or overhead shoulder press. Click here to read the article . I have the same problem with the dumbbell bench press. I have pain when I do it, so I write this article to continue this exercise without pain.

The bench press is one of the fundamental exercises to build muscles but with this pain, I wondered if I should continue doing this exercise because it hurt.

Problem

The reason for this pain may be biceps tendonitis, a torn labrum, an inflammation or shoulder impingement (inflammation in the rotator cuff). All these problems create instability during this exercise while we know that stability (body’s stability and dumbbell’s stability) is very important to perform the movement properly.

In the case of a torn labrum, the labrum is tied to the biceps tendon or rather the biceps tendon is attached to the labrum. During the movement, it’s the tension of the biceps tendon that pulls on the torn labrum.

Solution

The solution is to change the elbows position. To do the classic bench press, the elbows are at between 45° and 90°, dumbbell held horizontally in the hands and you press up. To calm the pain, we’ll change the position. The technique is to tilt the dumbbells so that the dumbbell’s back is facing the ceiling.

Classic dumbbell bench press

dumbbell bench press

dumbbell bench press

dumbbell bench press

Variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

Tilting the dumbbell’s back does 2 things :

  • This brings your arms closer to your body because you use a semi pronated grip. With this position your hands and arms make your shoulders have a neutral position. It’s the equivalent of barbell corner press which helps to reduce the pain caused by dumbbell press.

  • You use your triceps more than your biceps during the movement. With the classic position, you use your biceps to stabilize dumbbells than your triceps. With this position, you flex your elbows so you use more triceps to stabilize dumbbells than your biceps.

dumbbell bench press
Classic dumbbell bench press

variant dumbbell bench press
Variant dumbbell bench press

Using more triceps than your biceps will seriously reduce the pain or make it disappear because there is less tension through the biceps and it will less pull on the torn labrum. If you have biceps tendonitis or inflammation, this will seriously decrease the pain. Try this technique and you’ll see that it will be the first time you’ve been doing pain-free bench press for a long time.

When I had this pain during this exercise, I thought of 2 options :

  • Stop doing bench press because you can’t support the pain anymore

  • Use lightweight

Now that I know this technique :

  • I can continue to do bench press

  • I can keep the same weights and increase them

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Machine Crunch

machine crunches

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your hands holding the handles. Your feet wedged under the pads :

  • Inhale and round your back to bring your torso to your thighs.

  • Exhale at the end of the movement

This exercise is excellent because it allows you to adjust the weight relative to your level. You can use lightweights if you’re a beginner or heavyweights, without risk, if you’re an athlete.

Share this article if you think it can help someone you know. Thank you.

-Steph

Dumbbell Lunges

dumbbell lunges

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart and with a dumbbell in each hand :

  • Inhale and take a big step forward by keeping your torso as straight as possible. During exercise, the thigh of the leg that is moving forward must stabilize horizontally or slightly below.

  • Back to the starting position and exhale.

dumbbell lunges

This exercise works mainly gluteals. This movement can be done in 2 ways :

  1. With a simple step forward (quadriceps will work a lot)

  2. With a big step forward (hamstrings and gluteals will be work a lot and rectus femoris with iliopsoas of the back leg will be stretched).

Note

As all the weight transferred to the leg that moves forward and the movement requires balance, it’s advisable to use lightweight to begin with.

Share this article if you think it can help someone you know. Thank you.

-Steph

Lunges

lunges barbell

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart with the barbell behind your neck on trapezius muscles :

  • Inhale and take a big step forward by keeping your core as straight as possible. During exercise, the thigh of the leg that is moving forward must stabilize horizontally or slightly below.

  • Back to the starting position and exhale.

This exercise works mainly gluteals. This movement can be done in 2 ways :

  1. With a simple step forward (quadriceps will work a lot)

  2. With a big step forward (hamstrings and gluteals will be work a lot and rectus femoris with iliopsoas of the back leg will be stretched).

lunges barbell

Note

As all the weight transferred to the leg that moves forward and the movement requires balance, it’s advisable to use lightweight to begin with.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Sumo Deadlift

sumo deadlift

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with the barbell on the floor in front of you. Your legs spread with your feet outside (always in your knees axis) :

  • Bent your legs to have your thighs in horizontal. Your arms are straight, you take the barbell with a pronated grip. Your hands on the barbell are to your shoulders’ width. You have the possibility to have one hand with a supinated grip and the other with a pronated grip to prevent the barbell from rolling. And with this technique, you can lift an extremely heavy weight.

  • Inhale and block your breath. Arch slightly your back, squeeze your abs and you stretch your legs by straightening your torso to have a vertical position with your shoulder drawn back. Exhale at the end of the movement.

  • Put back the barbell on the floor by blocking your breath.

It’s important to keep your back straight during all the movement to avoid injury.

This exercise works especially quadriceps muscles and adductor muscles.

This exercise works less the back’s muscles than the classic deadlift because the back is less bent at the starting position.

Note

It’s important to lift the barbell in front of your shins at the beginning of the movement.

Do this exercise with light weights and high sets (maximum 10 sets) to strengthen the lumbar’s region by working thighs and gluteus.

If you do this exercise with heavy weight, you need to be careful to not trauma hips joints, adductors muscles, and lumbosacral junction.

The sumo deadlift is one of the 3 powerlifting’s movements.

Share this article if you think it can help someone you know. Thank you.

-Steph