Bennett believes genetics and work ethic are key to aggressive bodybuilding success.
Final up to date on June twenty fifth, 2024
Constructing a three-dimensional shoulder aesthetic is a fancy endeavor. The shoulders comprise three distinct muscle heads requiring particular consideration for balanced development. The reward for his or her improvement is the highest of a coveted V-taper physique.
On June 17, 2024, former Girls’s Physique Olympia champion Dana Linn Bailey printed a video on her YouTube channel, sharing her hypertrophy-focused shoulder exercise underneath the tutelage of coach Joe Bennett.
Dana Linn Bailey’s Shoulder Exercise
Beneath is a abstract of the coaching session:
Try the video under:
[Related: A Guide to the Best Pre-Workouts]
Mendacity Cable Lateral Raises
Cables assist maintain fixed pressure on the goal muscle groups all through the vary of movement (ROM). Performing lateral raises whereas mendacity supine on a weight bench additional enhances pressure on the medial deltoids within the backside place.
Bennett prescribed three to 4 warm-up units utilizing a weight that permits for a robust mind-muscle connection. Within the high set, concentrate on contracting the shoulders all through the motion as a substitute of lifting the heaviest potential weight.
Bailey prioritizes sluggish, managed full ROM reps, beginning every together with her fingers collectively on the backside and elevating them to temple stage on the high. On the ultimate set, after reaching mechanical failure, Bailey carried out lengthened partials adopted by isometric holds towards resistance.
Whenever you sluggish the reps down, you don’t must elevate as heavy since you’re getting extra time underneath pressure.
[Related: The 8 Best Whey Isolate Protein Powders]
Superset — Machine Shoulder Press & Standing Cable Lateral Increase
Bennett recommended arching the again throughout overhead presses primarily based on private choice and luxury. Whereas some could discover a slight arch useful, others want sustaining a flat again towards the pad. In the end, prioritizing consolation and sustaining correct kind is significant for optimum anterior delt activation.
Bailey carried out lateral raises on a practical coach with the pulleys pinned on the lowest setting. She used a behind-the-back crossover grip, holding the correct deal with with the left hand and vice-versa to make sure an even bigger stretch on the backside of her ROM.
Superset — Chest-Supported Dumbbell Reverse Flyes & Cable Reverse Flyes
Bennett really useful a five-to-12 rep vary to advertise hypertrophy. (1)
Decrease reps have the identical stimulus as the upper reps, however there’s rather less fatigue.
Throughout reverse flyes, Bailey maintained slight elbow flexion, retracted and depressed the scapula, and prioritized pulling the elbows behind her midline throughout every rep.
Extra Coaching Content material
References
- Schoenfeld BJ, Grgic J, Van Each DW, Plotkin DL. Loading Suggestions for Muscle Power, Hypertrophy, and Native Endurance: A Re-Examination of the Repetition Continuum. Sports activities (Basel). 2021;9(2):32. Printed 2021 Feb 22. doi:10.3390/sports9020032
Featured picture: @danalinnbailey on Instagram