Without a doubt, the bench press is one of the most effective and efficient exercises for building up the muscles of the chest, shoulders and triceps. Most bodybuilders’ first foray into the gym involves lying down on the bench press to test their one-rep maximum, and doesn’t end until decades later when their bodies have decided they just can’t move the weight anymore. In between sits thousands of bench press sessions, each working to add upon the strength and muscle mass attained and maintained in the last training session. The bench press is a power movement which leads to results – but it can also lead to injury.

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Every muscle group in the body connects to another muscle group by virtue of location and tendon placement. They all work together to form a unique network of muscles, unified in the single purpose of completing tasks we ask of it. When we attempt a simple lift, such as the bench press for example, hundreds of small muscle groups and thousands of fibers are called into play. The simple act of benching 135 pounds for a single rep requires contributions (in terms of contraction and the exertion of force) from the pectorals, three heads of the deltoids, triceps, forearms, and back muscles to a lesser extent. Additionally, we may even exert some force all the way down to our calves as we use our entire body to help move the weight, as is the case in some circumstances.

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Q:   Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches?

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Let's face it most people do not have the slightest clue on how to work the shoulder muscles. This is due to the fact that unlike the arm training, shoulder training is a bit complicated. When working the shoulders the most common injury that body builders sustain occurs on the rotator cuffs. Basically this occurs due to vast volume of pressing i.e. bench press, incline press, overhead press to name but a few, and very little volume of work for the opposing muscles on the upper back.

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Q:  Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches?

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Most bodybuilding training involves a fairly straightforward set routine in the gym. You complete a set, you wait 60 to 180 sets, and then you complete another set. This “lift, rest, lift, rest” routine works most of the time. However, as the human body is a highly adaptable organism, over time it does become tougher and tougher to challenge the body into new growth. We can try new exercises, different order of movements, and varying rep ranges. However, after time, even those methods tend to stop delivering results.

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Shoulder day is often a tough cookie to crack, in terms of finding new ways to stimulate the muscle group. After all, there are only so many different ways to hit the shoulders. You can press a weight overhead. Or you can raise a weight from your waist. That’s about it, right? Here are some ideas for sparking some variety into your shoulder routine, in order to keep your routines from getting stale. Mix them up to keep your muscles guessing. As always, use these high-intensity and heavy weight routines only if you have a clean bill of shoulder health, and are properly warmed up!

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Shoulders are some of the toughest body parts to grow. Users of anabolic steroids often have the most impressive shoulders, as the quads and deltoids are the muscle groups which explode instantly with AAS use due to the high density of receptors in those muscle groups. Natural bodybuilders don’t have such an advantage, and have to find other ways to create some shoulder growth. Shock-training using compound sets is one way to do that. Let’s learn more!

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When it comes to bodybuilding presentation, there are some muscle groups, which are impossible to hide. The front deltoids (shoulders) are one such muscle group. Visible in every single front and side pose, the front deltoids are the top left and right ‘corners’ of the bodybuilding package you present onstage. Thick front deltoids make the chest and arms look powerful and help (in conjunction with the side deltoids) to accomplish a pleasing V-taper. Here are a few exercises to help build the front deltoids.

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Most bodybuilding training involves a fairly straightforward set routine in the gym. You complete a set, you wait 60 to 180 sets, and then you complete another set. This “lift, rest, lift, rest” routine works most of the time. However, as the human body is a highly adaptable organism, over time it does become tougher and tougher to challenge the body into new growth. We can try new exercises, different order of movements, and varying rep ranges. However, after time, even those methods tend to stop delivering results.

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