Shoulder training is a key element in building muscles. Not only the visual aspect plays a major role, but a shoulder musculature that is well developed is also helpful in a number of sports. The shoulder muscles, also known as the deltoid, consist of the rotator cuff and muscle parts that are needed for the movement of the arm in the shoulder joint. Training on strength machines for the shoulders is aimed at training the entire shoulder muscles or at training individual parts (anterior, middle and posterior). The classic shoulder exercises include neck press, shoulder press and lateral raises.
The strength equipment for the shoulders is versatile, because on the one hand you can perform the shoulders with free-weights (dumbbells). But also on the cable pulley, the shoulder press or the butterfly reverse, for example, the shoulder muscles are trained.
Neck press with the barbell
Strength training for the shoulders with the barbell can be performed while standing or sitting. When sitting, the back is then supported by an upright backrest. When performing the exercise, the barbell is grasped in the starting position slightly wider than the width of the shoulder behind the neck. Then very slowly lower the barbell to the neck, only until the upper arms are slightly below the shoulders. Inhale during this phase. Then, while exhaling, press the weight upward, not fully extending the arms.
Tips for training with this strength machine for the shoulders: Those who suffer from shoulder joint problems should not lower the barbell too far when doing neck presses. If joint pain is then still present, then it is more advisable to switch to the shoulder press with a dumbbell.
The muscles used in the neck press with the barbell: the middle and rear part of the deltoid muscle. Especially the middle part is trained and also the trapezius muscle and the triceps. Also, be sure to avoid the most common mistakes in equipment training for the neck.
Lateral raise on cable pulley
This strength machine for the shoulders trains the shoulder muscles in isolation. The emphasis is especially on the middle fibers.
The workout itself is simple to perform. The lateral raise is performed standing on the cable pulley, with one hand grasping the handle in the starting position, with the arm slightly bent in front of the body. Then the arm is slightly bent and lifted upwards past the body until it is in the horizontal position. Inhale as you do this. Then return the arm to the starting position, not putting the weight down, and exhale.
The side lift on the machine
This training session is performed on the side lift machine, where this strength machine for the shoulders has handles, depending on the version, and sometimes pads, where the elbows are supported on the side. In this exercise, the elbows are brought up to the side, then hold the position for a short time and then return the arms to the starting position, not putting the weight down.
This exercise trains the deltoid muscle, especially the middle part.
Other strength equipment for the shoulders is the shoulder press machine, which is particularly suitable for beginners who still have problems with the training technique with the barbell as a free exercise. Another machine is the butterfly reverse.
Strength machines for the shoulders are very different and everyone must find exactly what suits him. The best thing is to discuss with the trainer and possibly try out which of the strength machines for the shoulders is most suitable for you personally.
This also has the advantage of avoiding mistakes and the training effect on the appropriate muscles brings results.
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Editorial fitnessmarkt.de (EA)
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Published on: 24 November 2014