Jeff Cavaliere from ATHLEANX.com presents a comprehensive shoulder workout that incorporates science-based training principles. The workout consists of:
1. Warm-up: Overhead band press to activate the rotator cuff and rear delt.
2. Foundational exercise: Overhead press (using a barbell or handstand press) to build strength.
3. Stretching and activation: A tri-set of cable raises targeting the front, middle, and rear delts, with a focus on proper form and stretching.
4. Explosive training: A combo of a cheat lateral raise and dumbbell push press to engage the entire shoulder girdle.
5. Final exercise: Cable face pulls to target the rear delt and rotator cuff.
Throughout the workout, emphasis is placed on proper form, quality repetitions, and explosive training. The goal is to create a well-rounded shoulder workout that addresses all heads of the deltoid and incorporates functional training principles.
Here are the key facts extracted from the text:
1. The shoulder is a 3-dimensional joint.
2. The shoulder joint is a ball-and-socket joint that allows for a wide range of motion.
3. The socket of the shoulder joint is the shoulder blade.
4. The muscles that control shoulder movement attach to the humerus and the scapula.
5. The overhead press is a foundational strength move for the shoulder.
6. The rotator cuff is a group of muscles that help stabilize the shoulder joint.
7. The rear delt is a muscle that is often overlooked in shoulder training.
8. The deltoid muscle has three heads: front, middle, and rear.
9. To effectively train the shoulder, it's essential to include exercises that target all three heads of the deltoid.
10. The shoulder girdle includes multiple muscles that work together to control movement.
11. Training explosively requires incorporating exercises that allow multiple muscles to work together.
12. The cable face pull is an exercise that targets the rear delt and rotator cuff.
13. Quality repetitions are more important than quantity when it comes to exercises like the cable face pull.
14. The perfect shoulder workout should include a warm-up, foundational strength moves, and exercises that target all three heads of the deltoid.