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September 12, 2005
Boost your bench... with shrugs!
Question: Is it true that there are dozens of shrug variations? Are they of any use?
Yes and yes. Your shoulder girdle has many degrees of freedom and it stands to reason that working it through many planes will fire up some new muscles and fibers and slap a few pounds on your frame. Besides, according to the shrug expert Paul Kelso, they will make your shoulders more resistant to injuries and up your poundages in other lifts. Here is one such shrug from the highly recommended Kelso’s Shrug Book. It will boost your ego lift – the bench press.
Stand inside a cable crossover machine – at last, a hardcore application for this sissified contraption! – and stretch your arms out to grab the handles of the high pulleys. Lean back slightly as if you are lying down to bench. If you are not using enough weight to counterbalance yourself, a spot from behind is a good idea.
Inhale and retract your straight arms into the shoulder sockets while forcing your chest out and pinching your shoulder blades together. “There is an odd result with wide grips,” comments Paul Kelso, “the direction of pull is not back or up… There is a triangulation from the hands to the focal point of contraction.” As if you are sucking your straight arms in your body. Pause in the retracted position for a few seconds, and release the stacks slowly. Do three sets of eight reps with pauses, either after your bench workout or on your back day.
Remember this feeling and try to recreate it when you are benching.
For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today
Posted by james at September 12, 2005 6:00 AM
Comments
Posted by: Sten11974 at May 26, 2007 7:27 AM
Posted by: Tyciol at October 21, 2005 11:18 PM