There's something irrefutably powerful about having big, defined shoulders. It contributes to the coveted V-shaped physique, includes definition to the arm, and is a sure sign of immense pushing power. Strong shoulders will improve your other pressing lifts. What follows are these tipswhich you can use to lift more and build bigger shoulders.
1. Lift Heavy On Your Shoulder Press
It should be clear to all that to add weight to the bar you need to get stronger. In order to get stronger, you have to train for strength. You can train with different repetitions per set from the following set of repetitions - 2RM, 4RM, 6RM, 8RM, 10RM & 12RM. After completing a 12-week progressive programme it’s concluded that the optimum number of repetitions for strength was between 3 and 9 reps. This means if you want to lift more with your shoulder press then you need to train that movement for strength.
2. Apply Progressive Overload
Hopefully, you’re aware of the term progressive overload but here’s a reminder progressive overload is one of the most important factors when it comes to making progress over the long-term and is the intentional act of keeping your body challenged every time it begins to adapt to the stimulus you put it under. For example, if you’re performing 3 sets of standing barbell military press using 50 kg for 6 reps and you complete all 3 sets of 6 reps, then it’s time to increase the weight in your next session.
Now, when you first start working out, come back after a lay-off or switch to a new exercise you’ll find you can increase the weight on the bar week in and week out with a little problem. However, as you move from a beginner to an advanced lifter you’ll struggle to continue adding 5 kg to the bar every session. When this happens, you’ll want to switch to using micro loading to continue applying progressive overload and making progress.
As the name suggests, this means adding a smaller amount to the bar each time you complete your set and rep goal. For example, instead of adding 5 kg to the bar weekly, you’ll find you’ll be adding 3 kg, 2.5kg or even 2 kg every couple of weeks. By doing this you’ll continue to make strength and muscle gains by adding weight to the bar.
3. Visualise Your Lifts
Never underestimate the power of the mind when it comes to lifting something heavy. A simple change in thinking from “no way, that’s too heavy” to “I’m going to crush this” can make a huge difference.
You should use tools like visualisation where you picture yourself completing the lift successfully can improve performance in strength training. An extensive review of the research concluded that mental practice has a positive and significant effect on performance.So, next time you’re about to do your first set, take some time to visualise yourself performing it, think about how it will feel, and picture yourself completing the lift successfully. You’ll be surprised at the effect this can have on your performance.
4. Wear the Right Shoes
What’s difference does it make? Wearing the wrong footwear can -
- Decrease your balance
- Decrease your stability
- Increase your risk of injury
- Decrease your power production
However, wearing the correct footwear can increase your performance by providing a secure and stable base for you to generate power and balance. This doesn’t mean you need to get yourself a pair of Olympic lifting shoes but it does mean you should consider wearing something with flat, solid soles like Converses or running shoes.
5. Increase Triceps Strength
When performing the shoulder press, your shoulders are the primary movers and should be the focus of your lift when working on your mind the muscle association. Think approximately how they feel all through the movement and truly attempt to ‘feel’ them working. However, they are not the only muscles contributing to the lift; your triceps are more active as auxiliary muscles in the lift.
To lift more weight with the shoulder press you also want to spend some time working the triceps specifically to extend the weight they can handle which will, in turn, make your shoulder press stronger.
Best exercises include:
- Skull Crushers
- Close Grip Bench Press
- Weighted Dips
- Overhead Extensions
- Rope Pull Downs
Of course, the shoulder press itself will offer to improve tricepsstrength but if you find that you discover a limited factor in how much you'll be able to press then try focusing on building triceps strength.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
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