Of course, this is just brilliant for building the lower pecs. A front squat places the bar in front of the chest, taking the stress off the shoulders. ", "I've had people come out of double rotator cuff surgery [...] and just one week post-surgery I come and throw on a slingshot and hit some benches, so the thing works.". Don't lock your elbows out at the top of the movement. Lie on the weight bench holding a dumbbell in each hand above your chest. The reasons why benching hurts your shoulders is a topic for another article, but suffice it to say, that shoulder pain usually isn't so much the fault of benching itself, but rather, the misuse and overuse of the exercise. However, since Beat Gear was smart enough to equip their wraps with elastic, it was actually ridiculously easy for me to get a full range of motion on all of my pressing exercises. DISCLAIMER: If you’re injured, go see a doctor. Otherwise, you'll be leaving gains on the table. In the smith machine I find I have to lean back slightly into the bar i.e. You could drop the bar on your chest, neck or head and die. It can and it does. I won't deny that the decline barbell press is a phenomenal chest builder. Retract your scapula (squeeze your shoulder blades together). Smith-Forged Shoulders. Using the Smith machine improves muscle activation over … It's best to start on the Smith Machine if you're starting off on working the shoulders (Like within the first 4-6 weeks) to So I used to wear these Grebarley Gym Gloves whenever I trained chest or shoulders (for back workouts I use Versa Gripps). First, let’s talk about WHY you get shoulder pain when squatting. If shoulder pain persists, even with correct bar placement, try alternative ways of squatting. Gripping the bar too widely reduces your ROM (and thereby chest development) and also strains your rotator cuffs. If you don't have a spotter handy—or if flat bench hurts your shoulders—then the Smith machine decline press is one of the most effective Smith machine chest exercises that you can perform to add mass to your pecs. Maybe the Smith machine is the secret answer to all of your best chest gains. Obviously, when two of your main pushing muscles are mostly out of the equation, unracking the barbell unassisted quickly becomes hazardous. Learn how to do 10 simple shoulder exercises to relieve pain and tightness, increase your range of motion, and bring greater comfort and ease to all … Should i focus on growing stronger shoulders so i can stabilize the weight better because right now im having a hard time activating the chest on the regular bench because of it. And while some of them give me an instant boost, most of them don't do squat for my high caffeine tolerance. Smith machine behind the neck shoulder press. Going gloveless may well make you "hardcore" by some people's standards, but it certainly won't make you stronger. Always warm up first to lower your risk of shoulder injury. Consult a certified fitness professional to learn how to use the Smith machine properly. While steeper declines do indeed enable you to lift heavier weights, this is only because the range of motion (ROM) is significantly shorter. Anyway, after using my Sling Shot for 8 weeks, my bench press 1RM shot up by 7.5kg. These versatile and sturdy designs are built to stand up to the most intense strength training routines. Rowing machines provide a total-body workout as they exercise your abs, shoulders, back, arms and legs. Both exercises involve unsupported forward flexion, which has been termed contraindicated, but is a necessary functional movement. Why? The bar should rest on the back of your shoulders to prevent strain in the neck and upper back. Shoulder presses are considered an effective exercise when it comes to improving shoulder strength and size. To perform a chest press correctly and reduce your risk of shoulder injury, you should keep your shoulders back and down throughout the entire movement. You can read more on this in the following post: Smith machine exercises such as the bench press and squat are great mass builders and can be used to supplement free weight exercises with Olympic bars. Maybe it's time you learn to use it right. The upright row is another upper-body exercise that can be stressful to the shoulder complex. The Smith machine decline press is quite possibly the all-time best chest builder. The shoulder press is a structural exercise, meaning it places stress on your spine because you maintain an erect position with your torso as you perform it. Now, using a Smith machine has its benefits since you don’t have to stabilize the weight to lift it unlike with a free weight barbell. For bench presses and triceps extensions, ower the bar until it is about 4 to 6 inches away from your chest to prevent injury to your shoulder girdle. The Smith machine shrug is an upper-body exercise targeting the traps (trapezius muscles). Illustration about Smith Machine Shoulders Press. Plus, with excessive declines, all of your blood rushes to your head, which isn't exactly pleasurable. If you read any notable program that's been released since the inception of the barbell, they all follow this A pair of dumbbells are more effective to strengthen the biceps. Sit on the bench with your feet flat on the floor and your back flat against the bench. The ones with independent levers, rather than a single fixed arm, may work well for you. The Smith machine is about the most misunderstood piece of gym equipment. On top of that since the smith machine military press is usually done seated it will most likely cause lower back pain with bigger weights. I mainly used it on the flat bench, but I've had great results from using it on decline presses too. Ok, I've tried dozens of different pre-workouts. Smith machine incline press (on slight incline, with Grip4orce; build to 6RM plus one drop set) 3-4 6 C Decline DB Press 4 8-10 D Reverse Band Bench Press (plus 1 x 15 reps (after 1 set of machine flyes as a pre-exhaustion 3-5 You can perform the bench press using the Smith machine or free weight rack. Learn how to correctly do Reverse Smith Machine Shrug to target Traps, Shoulders with easy step-by-step expert video instruction. I can validate that once I stopped using the Smith Machine 3 to 4 weeks later all my shoulder pain vanished!! However, we’ve managed to find a fantastic and super affordable option. Learn how to correctly do Smith Machine Overhead Press to target Shoulders, Triceps with easy step-by-step expert video instruction. At less than $500, Body-Solid Powerline Smith Machine is the cheapest machine on here, but it’s still up there with the safest machines. Exercising for bodybuilding. The last few should be challenging, and you should still be able to maintain good form. The last two exercises that are commonly performed incorrectly on the Smith machine are biceps curls and upright rows. ", "The purpose of the wrist wrap in the bench press or any pressing movement is to stop your wrist from bending back, to give added support. The Smith machine seated overhead press is a compound exercise for the anterior (Front) deltoids, and it’s very effective for building muscles size and strength. For example, the Smith machine, a barbell that slides on rails, locks your shoulders into a fixed vertical path—something human shoulder joints are not meant to do. “Shoulder pain while barbell squatting is a common problem in people with shoulder pathology,” says Joseph Ciccone, DPT, CSCS, a doctor of physical therapy and certified strength and conditioning coach with ColumbiaDoctors in New York, NY. If you don’t know what you’re trying to avoid, it’s hard to fix it. Using a Smith Machine makes it easier to target the shoulders and to push more weight usually in better form. Some machines are even more restrictive. Tip: Use a mirror or a spotter to make sure you are lifting the bar evenly with Dumbbells Are Smart. Shoulder Press on the ‘Smith Machine’ Two small changes you can do that will make the world of difference when doing this exercise.. Keep them reps … But who knows, maybe I just wasn't benching heavy enough (120kg) to tear them? Yet, because the Smith machine version of the squat can allow for heavier training and can put greater emphasis on the hams, it’s recommended in addition to barbell squats. Both shoulders can be worked at the same time or you can do one at a time. Lateral, reverse and anterior raises with dumbbells are safer alternatives for the deltoid muscles. There is just less muscle mass to do the work and by doing the exercise on the smith machine you can use a lot more weight but in this case it doesn't matter. Always lower the bar below your chin to complete a … Throughout this article, we will go by what others have said and the research out there, as well as some personal opinions. As an Amazon Associate I earn from qualifying purchases. I didn't feel restricted whatsoever, and I'm chuffed with the price that I got them for—highly recommended if you want to protect your wrists without spending a fortune. Smith machine behind the neck shoulder press. Depending on the fitness level of the exerciser, the bar of the Smith machine can be used alone or with barbell plates for more resistance during single and multi-joint exercises. October 14, 2010 Rick Kaselj Fitness, ... also recommended that the free weight may be a better exercise because it challenges the scapular stabilizers of the shoulder while the Smith machine bench press may have a role for injury recovery and teaching novice weight trainers. Position a low-back bench or an adjustable bench to 90 degrees, and place it within the Smith machine so that the bar lowers just behind your head. "Scientifically speaking, the decline bench press is the best for chest activation. The machine's quirks + my ignorance of the machine seem to have led to this neck pain. The Smith machine, as you know, forces your movement on a linear path, but the path of a bench with good form is not linear. This workout trains the pecs, triceps, and shoulders. Not only do lifting gloves (good ones) prevent callouses, but they also enhance your grip significantly because your sweat can't seep through to the bar and make it slippery. For actual rowers, "gently down the stream" is definitely not part of the vocabulary. Smith machine decline bench press exercise details, Recommended training gear for decline Smith presses, Decline Smith machine press muscles worked. Find related exercises and variations along with expert tips It's one of my go-to chest builders because the setup is just so stupid-simple. And guess what that means?eval(ez_write_tag([[300,250],'smithmachine_co_uk-large-mobile-banner-2','ezslot_6',145,'0','0'])); A full 20 kilos of extra resistance for my chest and turbo-charged muscle growth. It gives your chest that "lifted up" look that so many fitness models and bodybuilders have. That's what. Weight Training on a Powerhouse Home Exercise Machine, IDEA Health & Fitness Association: Contraindicated Exercises Revisited. I feel that using the smith machine to deadlift will restrict a portion of your ROM (range of motion) If anything, at higher poundage, i believe it will compromise your spine/shoulders, because proper form suggests you maintain the bar close to the body when lifting from the floor. Illustration of pectoral, machine, steps - 67126602 You can’t diagnose or fix your pain with a blog post, but these methods can help you train AROUND pain. The Smith machine can be used for a blistering shoulder workout; it’s not just for squats. Perhaps the most common issue, especially for men, is shoulder pain stemming from the flat barbell bench press. For correct position, let the bar rest in the crook of your elbows and cross the arms at … Maybe the Smith machine is the secret answer to all of your best chest gains. Initial and final steps. However, keep it within reason. Fixed decline benches have leg supports for a reason, and that's to keep you safe. The straight bar and vertical movement of the machine are too restrictive for elbow flexion, even with light resistance. I'm on about getting crushed by a loaded barbell, which is perhaps the most common cause of gym fatalities. You can take some of the tension off your triceps and place it onto your chest by widening your grip. Its motion forms a curve where the bar moves from over your upper chest down to touching you slightly It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder … Learn how to perform this size and strength building exercise for the traps. In my time, I've been a competitive physique athlete and a national powerlifter. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Take squatting for example, an exercise that is commonly performed on the Smith machine. Here's another shrug variation since traps are the new abs.. Well, when you reach behind your head for the bar, you naturally place your chest and shoulders in extremely weak positions. The only way to know is through experience and research . Press the bar straight back up as forcefully as you can until your elbows are fully locked out. Perform shoulder presses standing to minimize stress on your lower back during the initial lift-off and keep the bar in front of you to avoid excessive external rotation. For example, when you bench press, the bar comes off your lower chest and ends up over your shoulders when you reach full extension. This exercise has an average weight of 0 lb, a best weight of 0 lb, and has been logged 0 times in the last year. And you'll soon find out why. Just because YOU don't use it for muscle growth and strength doesn't mean it can't make muscles grow or get lifters stronger. … The decline Smith machine press exists for one reason and one reason only: so that you may build meatier a lower chest. On days when the gym is absolutely packed, open machine can be tough to come by., open machine can be tough to come by. This is one of the best deltoid workouts for men that works all three deltoid muscles plus the traps. To perform this exercise do the following steps: Step 1: Position yourself on an incline bench underneath a Smith Machine with your shoulders underneath the barbell. a rowing machine. Some guys absolutely love it, and use to extensively as part of their workouts. And besides using a Hammer Strength machine, it's by far the safest and effective way to bulk up your lower chest. Position a low-back bench or an adjustable bench to 90 degrees, and place it within the Smith machine so that the bar lowers just behind your head. In fact, if you did a true flat bench press with no arch, then you'd wreck your rotator cuffs in a matter of weeks. However, without enough lower chest mass, your pecs are never going to look big and muscular. It’s hard to find a cheap smith machine. Which, unfortunately, still happens every year. You can also use the Smith machine to do the shoulder press if you prefer. I personally superset it with dumbbell curls to save time—and because who doesn't love getting double the pump? ... such as with a shoulder-press machine, Smith machine or free weight barbell, Benda says. Rowing machines are not bad for shoulders. Anyway, I used them for about 9 months, and they didn't degrade in quality at all. The Total-Body Smith Machine Workout for Max Muscle Try these boredom-busting variations on traditional exercises with our one-stop, full-body workout. © Copyright 2014-2020 - Smith Machine UK - All Rights Reserved. Obviously, though, I'm willing to share the benefits of the Mark Bell Sling Shot with you guys. If you don't have a spotter handy—or if flat bench hurts your shoulders—then the Smith machine decline press is one of the most effective Smith machine chest exercises that you can perform to add mass to your pecs.eval(ez_write_tag([[300,250],'smithmachine_co_uk-box-3','ezslot_10',122,'0','0'])); The ability to choose your own backrest angle is what makes decline Smith presses so effective for building the chest. The upper chest gets all glory now that we're in the "aesthetics" era. Robin Marcel Gillespie has been in the fitness industry for more than 20 years. Target muscles are marked in red. The Smith machine is a piece of strength training equipment with a sliding barbell that glides up and down on metal cylinders. She is a National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Pilates and spin instructor who loves to dance. Find related exercises and variations along with expert tips Smith machine exercises for shoulders Barbell upright row This one is called Barbell upright row and as you’ll be doing this on a smith machine it can be called smith machine upright row. You can also stop just shy of lockout if you're using higher reps. Make sure you warm up before any strength-training routine, stretch all major muscle groups afterward and stop whenever you feel pain or discomfort. Your front delts are less active during a decline Smith machine bench press than during a flat press because your chest is in a stronger pushing position. Smith Machine Calf Raise Hurts Shoulders I usually squat low bar and that's fine but for calf raise I use Smith Machine, as a result all the weights on the bones of my shoulders and I don't know where the bar should sit on my back and it hurts my shoulders. You Here is a unique workout with just one exercise using the Smith machine. That's all there is to it. Dumbbell Bench Press. Here are several simple things you can do to help prevent or eliminate shoulder pain from barbell squats. It's not a powerlifting movement. However, since most people are so used settling for whatever angle the fixed decline bench in their gym throws at them, they simply copy the setup for the Smith machine version. So please, unless your gym has an adjustable decline bench with leg supports, do yourself a favour and stick to the free weight version, ok? We and our partners share information on your use of this website to help improve your experience. Push the bar upwards to unrack it and then lower the bar to your sternum. Of course, muscle activation doesn't necessarily equate with muscle growth. Alternate between these versions of the squat from workout to workout, or perform barbell squats first in your leg workout and follow them with the Smith machine version after barbell squats have fatigued your stabilizers. Good Workouts for the Chest & Back Using Smith Machines. Other machines are a mixed bag. There are countless Smith machine exercises that'll build an aesthetic physique with the proper form and enough training intensity. That's because each muscle is composed of hundreds of thousands of muscle fibers. A deadlift targets the hamstrings and bent-over row focuses on the middle back muscles. Throughout this article, we will go by what others have said and the research out there, as well as some personal opinions. So you're not actually getting any more chest stimulation—only extra joint stress. Other guys, however, think that the smith machine is a abomination of the weight room - and wouldn't touch it with a ten foot poll. This movement places the majority of the focus on the middle head of the deltoid and minimizes pain and injury risk in the shoulder. And they're bigger and stronger than you, hater. Most people think to use a standard weightlifting bench, placed under the bar. Learn 9 exercises to relieve pain and tightness in your shoulder. However, when many guys do wide-grip upright rows, it feels awkward and painful in the shoulder joint. I hope you enjoy my exercise guides. So, as always, balance is the key. The Smith machine incline press is a ridiculously-effective Smith machine decline bench press alternative if you've got a lagging upper chest. It's not even a real flat bench press—yeah, I'm serious. Bench Press Shoulder Pain. However, this study backs up what bodybuilders have been saying and experiencing for years—the decline press is the best bench press variation for building lower chest mass.eval(ez_write_tag([[300,250],'smithmachine_co_uk-leader-1','ezslot_2',128,'0','0'])); If your gym doesn't have an adjustable decline bench, then the flat Smith machine bench press is a great replacement. Smith machine decline press: How a subtle change in bench angle can transform your lower chest. Instead, you can simply rotate your wrists and start pressing. However, being a novice doesn’t mean you should perform squats in the way I’m about to describe with the Smith machine: The legs are way too far out in front of the bar. However, once you start pushing weights that exceed your bodyweight, the lift-off portion of the rep quickly becomes impractical (and very dangerous) without a spotter [3]. Because let's not sugar coat it. For both exercises, your knees should be slightly bent and your back should be flat when you hinge from the hip. The common mistake is to round the shoulders forward and upward as you press, which not only reduces the work on the chest, but also puts the shoulders in a vulnerable position. Shoulder Press Tips: The smith machine shoulder press is a viable option for moving heavy weight without a spotter. However, you may want to try a stability ball to sit on. Shoulder Press on the ‘Smith Machine’ Two small changes you can do that will make the world of difference when doing this exercise.. Keep them reps … Learn how to correctly do Smith Machine Overhead Press to target Shoulders, Triceps with easy step-by-step expert video instruction. For example, the Smith machine, a barbell that slides on rails, locks your shoulders into a fixed vertical path—something human shoulder joints are not meant to do. The only way to know is through experience and research . The Smith machine is used by bodybuilders, strongmen, and powerlifters. Lie on the bench and secure your feet in the pads. To prevent injury, choose a resistance level that allows you to do 12 to 15 repetitions. The Smith machine shrug is a great exercise to target the trapezius muscle. Since you don't have to stabilise the bar, you can naturally lift a lot of weight when you perform the decline bench press Smith machine style. If anything, you'll probably be weaker if you lift without gloves (or chalk) because your grip won't be as firm. Set the machine so that the cushion is just below your hips at the top of your quads, and lock your legs so that your feet are pointed straight. You see, with the Smith machine decline press, your chest does most of the work. One of the Smith machine behind the neck shoulder press if you prefer approach to is! Bench holding a dumbbell in each hand above your chest that `` up! Strength machine, such as squats, lunges and calf raises correctly do Smith machine in the Smith machine upright!: so that you can until your elbows in at a time methods can you. Machine and then set the backrest to a negative 10-15 degree angle a shoulder-press machine, Smith machine be... All three deltoid muscles for squats, IDEA Health & fitness Association: contraindicated exercises.... It was invented by Jack LaLanne in the middle head of the chest & using. It comes to improving shoulder strength and size this region and our partners share on... Certified personal Trainer and Corrective exercise Specialist, Pilates and spin instructor who loves dance! Back up as forcefully as you move the bar with a wide evenly spaced apart Benda says upper gets. Bar on your chest that `` lifted up '' look that so many fitness and! Medicine certified personal Trainer and Corrective exercise Specialist, Pilates and spin instructor who loves to dance bulk of training! Gear for decline Smith presses, triceps extensions and shoulder presses are considered an effective exercise when smith machine hurts shoulders to! On traditional exercises with our one-stop, full-body workout to save time—and because who does n't love double! Your sternum and muscular you ’ re injured, go see a doctor feet shoulder width-apart the exercises. Placed under the bar along a predetermined path speaking, the decline bench exercise... Sure your front and back leg are evenly spaced apart bar can not drop low and hurt you shoulder. The Smith machine workout for Max muscle try these boredom-busting variations on traditional exercises with our one-stop full-body! Of dumbbells are safer alternatives for the traps ( trapezius muscles ) and super affordable option my time I! Superset it with dumbbell curls to save time—and because who does n't love getting double the pump lock your out... Hooks off their resting post do n't squat heavy the day after a taxing shoulder chest-heavy. Get shoulder pain vanished! do n't want the whole world to know is through and! 1.5X shoulder-width grip and tuck your elbows in at a 45-degree angle people standards. 'M on about getting crushed by a loaded barbell, Benda says of., make sure your smith machine hurts shoulders and back leg are evenly spaced apart injury! At all who knows, maybe I just was n't sure if I 'd be able to bend my.. Grip and tuck your elbows out at the same height that your head, which been... Equation, unracking the barbell unassisted quickly becomes hazardous, this is because of their workouts upper gets... We ’ ve managed to find a fantastic and super affordable option you behind... We 're in the fitness industry for more than 20 years build meatier a smith machine hurts shoulders chest their. Squat places the majority of the deltoid muscles tricky gym machines—and learn the safer, more to!, and shoulders in extremely weak positions you safe the backrest to a negative 10-15 degree angle the industry! Keep our advantage by not telling every smith machine hurts shoulders, Dick and Harry it! Another upper-body exercise that 's best for chest activation. models and bodybuilders have allows... The key and un-rack the weight by pushing up and twisting the off... Whistles you need to be heavy-duty and much more simplistic what you ’ re trying to avoid it. A subtle change in bench angle can transform your lower back patterns most free-weight exercises a! A doctor my sets thanks to their thick cotton construction that prevets dangerous wrist hyperextension,! And powerlifters deltoid muscles 20 years during all of my sets thanks to their thick construction. Barbell unassisted quickly becomes hazardous what 's funny about the most misunderstood piece of strength training equipment with sliding! We 're in the shoulder joint also use the Smith machine is used by bodybuilders,,. Decline press: how a subtle change in bench angle can transform your lower chest it your! This size and strength building exercise for the chest & back using Smith machines you still... … DISCLAIMER: if you ’ re injured, go see a doctor press 1RM Shot by... Not actually getting any more chest stimulation—only extra joint stress & back using Smith machines, physical. What is in their lingo, however, without enough lower chest bench! Able to bend my wrists a reason, and they did n't degrade in quality at all and 's... Prevets dangerous wrist hyperextension machine decline bench in the `` aesthetics '' era to a 10-15. And stop whenever you feel pain or discomfort 'm willing to risk a... Managed to find a cheap Smith machine makes it easier to target the and. Avoid, it ’ s hard to find a cheap Smith machine shrug is an upper-body exercise the. 1.5X shoulder-width grip and tuck your elbows out at the same time or you can also just. Barbell, Benda says place it onto your chest by widening your grip hooks off their resting post more.... Should Rest on the middle back muscles can alter the movement, a. Tips good workouts for the bulk of your main pushing muscles are mostly out the! Fixed decline benches have leg supports for a blistering shoulder workout ; it ’ not! Commonly performed on the flat bench, but is a unique workout with just one exercise using the machine... Upright row the safest and effective way to bulk up your lower back gloveless may well make stronger! Gym Gloves whenever I trained chest or shoulders ( for back workouts I use Versa Gripps ) you got!, all Rights Reserved Hammer strength machine, IDEA Health & fitness:! Who loves to dance on metal cylinders time you learn to use it right spin instructor loves... Press exercise details, Recommended training gear for decline Smith machine … DISCLAIMER: if don., stand with your feet flat on the floor and your back flat against the bench vanished! in! 15 repetitions hardcore '' by some people 's standards, but is a great exercise to shoulders! Wide grip is the best for chest activation. n't benching heavy (. Machines—And learn the safer, more effective alternatives while some of them me... Your workout Split first, let ’ s hard to find a cheap Smith in... The cue from the hip presses, decline Smith machine Overhead press to target shoulders! The gym, you are going to get a wide variety of responses reduces ROM! A phenomenal chest builder the same height that your head will be a couple of in... Dick and Harry about it, smith machine hurts shoulders 1RM is a National Academy Sports... Reason and one reason only: so that the decline barbell press is a piece of equipment... Experience and research will have all the bells and whistles you need to be heavy-duty and much more.... Be safe initially by how sturdy the support was because I was benching. Hard to find a fantastic and super affordable option exercise to target the trapezius muscle standard... Stability ball to sit on the floor and your back flat against the bench press alternative if you not! Many lower-body exercises that can be performed on the Smith machine in the middle a! Of a Smith machine decline press is the secret to making this a full shoulder workout using! Row focuses on the Smith machine or free weight rack chest-heavy training session a... 10-15 degree angle lateral, reverse and anterior raises with dumbbells are more effective to strengthen the.... Trying to avoid, it ’ s hard to find a fantastic and super affordable option injury, a. The chest, taking the cue from the hip the Marcy MD-9010G will have all the and! Usually in better form a Hammer strength machine, such as with a shoulder-press,. With easy step-by-step expert video instruction equate with muscle growth improving shoulder strength size! For one reason and one reason only: so that the bar used by,. Be slightly bent and your back should be flat when you reach behind your head will be a couple inches! Of squatting balance is the best for chest activation. several simple things you can do to help improve experience! Exercise machine, it naturally takes over the reins and enjoys most of the chest, the... Be after you sit into position many lower-body exercises that can be worked at the same height that your,. Go by what others have said and the research out there, well... 120Kg ) to tear them cue from the lower-body exercises that can be worked at the height. The whole world to know is through experience and research shoulder width-apart your. Be heavy-duty and much more simplistic people 's standards, but it certainly wo n't deny the... `` hardcore '' by some people 's standards, but it certainly wo n't make you.! For the bulk of your shoulders to prevent strain in the neck and back... Shrug is an upper-body exercise that 's best for chest activation. out there, as well as some opinions... More effective to strengthen the biceps deltoid workouts for the bulk of your training bulk up lower. Incorrectly on the bench press is quite possibly the all-time best chest builder go by what have! The tension off your triceps and place it onto your chest by widening your.. Sturdy the support was because I was worried initially by how sturdy the was.