Looking for the most effective shoulder workout? Look no further as Jeff Cavaliere has shared exactly that.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
Cavaliere claims this is the most effective shoulder workout because you will be focusing on effective reps. The effective reps are the ones that occur at the end of your set, the ones you are struggling more to get them.
The Most Effective Shoulder Workout
If you do a set of 10 reps, usually only the couple of last reps are challenging. The first 8 or so are somewhat just another number for your muscles. To get to those effective reps faster, Cavaliere shows the 100-shoulder workout known as the most effective shoulder workout you can do.
The workout is quite specific and has new techniques you are probably not familiar with, so check out the video below to get a full understanding of how to do them.
Dumbbell/Barbell Overhead Press
- 20 effective reps on push press
Pick a weight that will cause you to fail in the 12-rep range – this is when you cannot do more reps in good proper form. Do as many as possible reps until you hit failure, and put the dumbbell/barbell down and rest for 15 seconds.
This is when you actually begin counting your reps. After 15 seconds of rest, allow for a little lower body momentum, and perform push presses as many as possible until fatigue. These reps are the ones that count towards your 20 effective reps. Take 15 seconds pause after every time you cannot do any more reps in good form until you reach the 20 reps.
Dumbbell Side Lateral Raise
- 20 effective reps on static hold raises
Again choose dumbbells that will trigger your first fatigue in the 12 rep range. Once fatigued, grab a pair of dumbbells half the weight you just used.
Begin with static lateral raise and by holding the dumbbells in the top position. Every time you need a break, take 15 seconds until you reach the 20 effective reps.
Dumbbell Hip Hugger
- 20 effective reps
Next in the most effective shoulder workout is an exercise that hit the middle and rear delts.
The principle is the same, do as many reps as possible until you hit fatigue. Rest 15 seconds and only then begin counting the reps towards your 20 effective reps. Take 15 seconds every time you need.
Cable Stretch Front Raise
- 20 effective reps
This will allow you to strengthen your front delts in a stretched position, which is uncommon for most lifters.
Take 15 seconds whenever you need when fatigued and go for 20 effective reps.
Overhead Raise Face Pull
- 20 effective reps only on face pull
This face pull variation is slightly different from the common https://www.boxrox.com/face-pulls-muscles-worked-benefits-technique-and-variations-2/ one. You first do an overhead raise which will activate your lower traps, but by maintaining the position, you will have to keep your rear delts engaged for longer.
After reaching fatigue, you rest for 15 seconds and begin the normal face pulls, without the overhead part.
And that is the most effective shoulder workout. Something probably new for you, isn’t it? Try it for yourself and check out more content from BOXROX that we think you might be interested in.
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