|
Even if prevention of
shoulder impingement isn't the main reason for limited-range movements,
many bodybuilders and athletes stop at level because of the excessively
heavy weights that they use. Very heavy weights, however, aren't needed
when doing front or lateral arm raises with extended arms, since a small
weight at the end of a long lever (your arm is acting like a lever in
this exercise) can be quite heavy. Moving from the level to the directly
overhead position involves maximal contraction of the muscles. Using
heavy weights that you can handle only up to the level position doesn't
produce maximum muscle gains or definition.
When using very heavy
weights, to move them from thigh height to the level position, you must
vigorously contract the muscles and literally swing the weights up so
that they ride out and up on their own momentum. If a vigorous swing
isn't executed, then you must severely bend the elbow to decrease the
effective resistance in order to raise the arms high enough. But with
severely bent elbows, you change the positioning of the elbow so that
you don't truly isolate the deltoid or the other muscles involved.
Stopping at the level
position plays an effective role in total muscle development when you
want to work some muscles with greater isolation. For example, when
doing lateral arm raises, the supraspinatus does the bulk of the work
from 0-90 degrees. In front-arm raises, the upper pectorals major,
together with the coracobrachialis, undergo the strongest contractions
to get the arms to the level position. When above level, however, the
deltoid and trapezius become the predominant muscles. Thus, doing
limited-range arm raises should be included in the repertoire of
exercises for bodybuilders and athletes alike.
Strengthening the
supraspinatus is extremely important for prevention of shoulder
impingement, since this muscle plays a key role in holding the humerus
in the shoulder joint. Overdeveloping the latissimus dorsi and lower
pectorails major muscles, however, can depress the arm sufficiently to
cause problems in the joint. But when the supraspinatus is strong, it
helps counteract the downward pull of the lats and power pecs.
Get your Bodybuilding Supplements at discounted price
|