SOME SHOULDER WORK
Big arms and big shoulders go together, like fish and chips -- neither is quite the same without the other, so what could be more sensible than to continue with this part?
A grand variety of deltoid exercises can be done with the expander, and when you see and feel the results you will agree that muscle is far more satisfactory padding for your jacket than the variety supplied by tailors.
First, let's try the Back Lateral Raise (EX. 14). Arms hang normally at the sides, holding the handles so that the palms face each other and the strands pass behind the body. Without bending the elbow at all, raise the arms sideways till in line with the shoulder. Yes, I know it's very tough!
Tougher still is the Front Lateral Raise (Ex. 15) which is the same except that the strands are now in front of the body.
High Pull Ups (Ex. 16) always seem to please. They are done standing on one handle as in the curls already mentioned. The knuckles are forward and the movement is done by bending the arm, pulling as high as possible, keeping the elbow up so that it finishes in line with the top of the head and the hand at the chin level.
For Ex. 17 we have the Military Press. For bodybuilding purposes it should be done with feet at hip width apart for comfort and stability. The non-pulling arm should be held at the side as in French Curls and the strands passed across the back to the other hand. This pulling arm is bent to a right angle and during the pull this angle should be maintained until after the upper arm has passed the horizontal position. The finishing position sees the arm straight in the overhead position.
The Back Press allows great poundages to be handled and this has a very beneficial effect on the deltoids. It can be done in many ways -- single arm, two arms, with a forward bend, combined movements and also the competition "anyhow" variation.
The Two Arms Back Press done in the upright position (Ex. 18) affects the shoulder muscles most when the strands are held low across the back to start. The arms are bent till the upper arms are vertical and forearms horizontal with strands passing across the back. If this sounds complicated a glance at the illustration will make it quite clear.
To perform the movement, straighten the arms allowing the strands to move upwards, finishing across the neck. As you go back to the starting position keep a little tension on the strands and you need never fear the skin being nipped. Once you master the arm lift in the Back Press at attention you should try bending forward at the waist as you pull. This press and Forward Bend (Ex. 19) will increase the poundage greatly and the deltoids respond well to this treatment!
Do a Dislocation, using the same forward bend (Ex. 20) and you have another grand shoulder exercise working the front part of the muscle to give the much desired "tie in" between deltoid and pectoral. In this movement you hold the strands behind the body, with knuckles in, and, lifting the arms as high as possible you pull forward and upward till the springs rest behind the neck. That arm lift before you pull is very important if you want the anterior deltoid development.
Posterior Deltoids are often neglected. Yet this part adds much to the appearance in back poses and also when viewed from the side in the attention position, as is done in present-day physique contests.
All kinds of chest pulls help to build beef in this area, but as they are described elsewhere in this book I shall confine myself to the movement giving the widest range, which is the Single Arm Chest Pull (Ex. 21).
With feet comfortably apart, stand upright and hold the strands in this manner: left arm sideways in line with the shoulder, arm horizontal and right arm in front at the same level with just a little tension on the strands. Keeping the strands below chin level throughout the exercise, pull the right hand in a semi-circular movement, finishing sideways in line with the shoulders. Return and complete a set before working the left arm.
You will enjoy performing the Seal Dislocation (Ex. 22), which works lateral and anterior deltoids. Even the pectorals are involved to a lesser degree. This, therefore, fills in the little hollows between chest and shoulders.
Lie on the tummy, strands held behind the thighs, with knuckles in. Lift the head and chest as high off the floor as you can, then with arms raised for the commencing position, pull forward into line with the shoulders, making sure the elbows remain locked.
A shoulder combination (Ex. 23) which deserves special praise can be done with the floor bar. It combines a press and a crucifix, both excellent deltoid movements. You sit on the bar, with legs stretched out in front and apart for balance. The handles should be held at the shoulder and rapidly pressed overhead, then in the stretched position you lower sideways till in line with the shoulders, arms still straight. When the position is reached reverse the sequence back to the starting position. This exercise is so effective because normally the final crucifix position with weights is very far in excess of a reasonable pressing poundage, yet with strands the decreasing tension as the spring shortens is used to great advantage.
In the seated position the shoulders can also be worked effectively by the press itself (Ex. 24) and Alternate Presses (Ex. 25), where one arm presses overhead as the other arm lowers.
By this time you should be realizing that you have a great selection of arm and shoulder bodybuilding and strength-gaining exercises at your disposal, but in a schedule it is NOT a case of the more the merrier for quick results!
Strand pulling should be a building up, not breaking down process.
Remember this in schedule construction.
Continued in Part Five: "Chest Chapter"
Enjoy Your Lifting!
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