Shoulder Workout (NO WEIGHTS) Resistance Bands Shoulder Press
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- čas přidán 15. 05. 2022
- So you're hitting that shoulder press hard, in your shoulder workout, trying to build bigger and wider shoulders. But here's the thing that might disappoint you: The shoulder press, whether a shoulder press with dumbbells or a shoulder press with a bar, might not be giving you the shoulder development that you're looking for.
Most of us have been told that the shoulder press is the king of all shoulder building exercises, that you have to absolutely have to include in your shoulder workout, because it hits all three heads of deltoid, the anterior delt on the front deltoid, the middle delt, also called the lateral deltoid, and the posterior delt or rear deltoid.
Now, here's the thing: In the shoulder press, you are engaging all three heads of the deltoid, but to varying degrees. The reality is most of the work is being done by the anterior delt or the front of your shoulder.
Now, we're all told when we're trying to do the shoulder press that we want to bring our elbows really far back and that's going to help us target more the middle deltoid. Unfortunately, that's not the case. Not only are we still working the anterior deltoid more, but it can actually make the problem worse.
Now to target the middle head of the deltoid more, we want to abduct our arm. So that is why the shoulder press is a little bit counterintuitive because we are getting abduction here when we do a shoulder press. But here's the thing. When we rotate our arm outward, we are putting that anterior delt in a much stronger or dominant position, which is why we're working the front of the shoulder more than we are the side.
We have muscle tendons from our rotator cuff that run between a very small space, between the tip of our shoulder called the acromion and our upper arm bone called the humerus. When we lift our arm over our head, like in a shoulder press, especially with our arm back, that very small space gets a lot smaller. As a matter of fact, so small that it can pinch the tendons in our rotator cuff. Now, pinching of the rotator cuff tendon or rubbing of the tendon results in tendinitis, which causes the pain that most people feel in their shoulder. The shoulder pain you feel is coming from the tendons, not the muscle.
So let's cover some small tweaks where we can make your shoulder workout as productive as possible. Now, when you see most people doing shoulder press, they are pressing all the way overhead and extending the arm. But here's the thing. The deltoids are working the most only in a small range of motion up until our arm is parallel to the ground. We can actually limit the range of motion in our shoulder presses to target the deltoids more effectively by going with a little bit smaller range of motion in our shoulder press. By not lifting our arm all the way over our head, we're minimizing some of that pinching in those tendons.
The next thing that we want to do is we want to find a more neutral arm position in our shoulder press. So instead of our elbows back, we're going to bring them forward just slightly. Now, we're going to add one more step to that. What I want you to do is squeeze your shoulder blades together or retract your scapula. And that is going to open everything up in that joint again, further reducing the risk of injury.
The last tweak that we want to make to our shoulder press is with our hand position relative to our body. What I want you to do is bring your hands out a little bit wider. And you can see here that I have a lot less movement at the elbow. Therefore, that means I'm engaging the triceps less and making the deltoids do more of the work.
Now, everything that we've talked about here applies the same to free weights, like doing your shoulder press with dumbbells as it does to resistance bands, which is what I prefer to use. The reason being is resistance bands give me a lot more freedom of movement with hand and body position to find that perfect angle in my shoulder exercise where I really feel it in the deltoids and not in my joint.
All right. Last but not least, when training with dumbbells, sometimes the biggest risk for injury isn't in the movement itself. It's in the setup and the takedown, meaning getting that dumbbell in position or when you finished bringing the dumbbell down - and even racking it. Now, with resistance bands, in contrast, I can have up to 120 pounds of resistance in a single resistance band that only weighs about a pound. It's also easier for me to get into position without any kind of tension when using the bands. This really minimizes the risk for injury and a lot of these similar exercises between free weights versus resistance bands.
I'm James Grage. Make sure to keep coming back for more content just like this. To get the most out of your resistance band workout
Thank you everyone for all the great comments and support! If there is anything you want to see in future content please drop it in the comments below. -JG
If you're looking for bands and band workout programs you can check them out here: bit.ly/3v1Nk1z
I have been thinking about getting the 5 pack set of bands and try to stick to bands more so then weights. I fell in the laundry room shortly after my 30th Bday, dislocated my right shoulder and had a hill sachs fracture that is now healed but I have a dent in the humeral head and have to live with it. Almost a year later I got approved to lift weights and do full range of motion workouts but know my limits. My ROM is getting better but am worried even if I can put on any type of muscle I am 6'4 around 210 and I feel I will not look right due to my dominant arm being weaker and not being able to do full ROM. I cannot go to heavy above head to due to possible dislocation again. I need to try to put on some muscle all over my body really to help prevent injuries.
Are you still bands only? I know you have been training your son with weights & bands. But are you only bands?
I want to go 100% bands but I’ve read a lot that says you get a longer leaner look with your muscles?
I really enjoyed this. The only issue I have with bands is screaming and dropping them at the end of a set isn’t as nearly as dramatic.
Hahahaha! That literally made me laugh out loud. You should do a video doing that.
🤣🤣🤣🤣
🤣
@@JamesGrage I should, it would have a lot more meaning if there were witnesses
Oh I don't know, drop the band from full stretch and letting it twang on you can really make you scream
Used bands since the cove. Never looked back since. I now do bands and weighted calisthenics at home instead of going to a gym. Kept my gains and more!
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Same :) pull up bar + dips station, a weighted vest and a few bands is all I need.
Ever since I switched to bands, my shoulder pain has gone away. Now I can incorporate some of these tips to really blast them! 💪😁
Yeah it was the same for me when I went to bands only. It was the first time in all my years of training (even in my teens and twenties) when I didn't have shoulder pain
Same for me
Please keep putting out new videos. I love resistance band training it is so much safer and I eliminated join pain all because of your videos. I am 58 years old and always lifted heavy weights . For the last 2 years in has been only resistance band training and I can't believe the quality muscle 💪 I have from this with no joint pain . This is all because I stumbled on your videos. Thanks
Hey Byron. That's awesome my friend. Glad you're getting great results and feeling better at the same time
Good story; its worth experimenting, find what doesnt hurt when older yet still very intense. Partials to me probably better than almost anything I can think of, and they've been under the radar for a long time. Excepting veteran lifters. Especially partials with bands are insanely intense; find short rom sweet spots that dont hurt
All your band exercises have helped me manage my blood sugar levels with the aid of dietary changes but most of all it improved my mood. Many thanks to you James! 💪
Thanks for coming back, dude. Thanks to your videos, I started working out outside more, and I only made one payment on the storable, portable gym known as resistance bands.
That's awesome my friend. Yeah I love taking the workouts outside. It's a great feeling working out with some fresh air and sunshine
Best rehab and muscle building instruction on YT!!!
Nice job, James
Clear explanation and suggestions for proper movement .
James I'm loving your videos! I love the effort you put into teaching and will support you best I can. I'm a band user because of you. All the way here from The Bahamas!
Thank you Henry! I really appreciate it my friend!
Point no. 2 is most important to any beginner and you nailed it from start.
Appreciate the positive feedback my friend
Another great video. Excellent tips as always.
Always informative thanks
In my case, those tweaks are a major game changer. Thanks James.
Another excellent video james. Thank you
Great work Mr. Grage💪😎 Thanks for helping us all not get injured 🤓💪
More invaluable information! 💪🏽 Cheers James 👍🏼
Hi boss - tried this earlier. Your way here works a lot better than the narrow grip I'd gotten used to when doing these with bands.
Thanks loads :D
Excellent 👌
Every video, something new to learn. Best resistance training videos on the net. Can't wait for the leg workout segments.
Thank you for the awesome feedback! I appreciate it. Leg content coming soon...
I swear by these bands. Awesome product .
I’m loving shoulders exercises with my Undersun bands. Thanks James!!
Hey Taylor. That's awesome! Thank you for the support.
Glad you're back and full speed brother, keep 'em comin'!
Thanks ny friend. I'm enjoying being back at it
Very nice to see you back, you always have very important topics.
Thanks Juan. Glad to be back
thank you very much James! Bands are top for me! I'm 53! Best and safe workout then heavy weight. Love from Italy!
Hey Salvatore! You're very welcome my friend.
Excellent advice.
Been using your bands since Covid days. THANK YOU for allowing me to maintain my gains!!
That's awesome! Thank you for the support!
My shoulder tendons thank you haha. It's the first time I do a shoulder press properly without any pain afterwards.
Thanks for those recent uploads man, you're the king!
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I love your videos! I’m watching over and over again your videos!
Hey Gabriel. Thanks my friend!
Well done James. Another wrap up video full of tips and background information of the anatomy and how to target the shoulder correct and effective..
Love to see you keep serving us new stuff!
Thank you Chris! I really appreciate it my friend
@@JamesGrage Appreciate your insights brother. It was the same for me, when trainig with weights only, i had shoulder pain and impingement syndrom...Training with bands only, i can feel it constantly getting better.
Love the undersun bands. Using them for 2 years now & im currently trying out a theory that you can build & sculpt your physique using them using the Mile Mentzer high intensity training method using only bands. So far I’m finding that I CAN achieve the same pump using not only the variable resistance but also using more than 1 band
Please, more videos like this.
You got it my friend
Thanks a lot James! Keep these vidoes coming, it really motivates me to try different exercises with RBs. Sometimes I find my core stability can't keep up before i reach muscle exhaustion - so i tend to do more unanchored exercises. Greetings from Berlin
Hey Kai. I'll keep 'em coming.
Great tips James. Thanks.
Thanks my friend
0:12 Different Strokes 🤘 Love the phrase Arnold said
Haha. Yeah I was wondering how many people would remember it or recognize it.
Great content!!! I have to readjust my shoulder press better by using bands. Keep it up James!!
Thanks my friend
cool video thanks for free knowledge
Anytime my friend!
Shout out from Toronto 🇨🇦
Great video James 💪😎✌
Really like the science backed info🎉
Thanks my friend!
Love your videos James,bands change my training and physique.
With your videos at my 44 yesrs look better now tan in my 30.thxs for sharin knowledge.
That's awesome. I can relate. This year I turn 48 and my joints feel better now than they did even in my twenties. I always loved free weights but they can sometimes do more harm than good
Welcome back james
Thanks my friend!
Amazing content, I love training with bands and love it even more after watching your videos and looking at your physique! 😎
Appreciate it my friend! I agree, bands are a phenomenal training tool.
I like to do shoulder press starting with neutral grip and twist to palms forward as I lift. A half Arnold press. But will try these next.
Yeah anytime you can get a more natural (and neutral) position with hands/arms/etc the better off you'll be. The problem is too many of these old school exercises to "target muscle development" have you putting your body in unnatural positions that ultimately can lead to injury/inflammation/pain
thanks
I bought the undersun fitness bands, gloves and the TA build. You know the program does not seem like it would be that hard….. WRONG. I am still stunned at the pump and burn from the bands. With the bands you can really focus on not moving weight but the actual muscle contraction. James 100% a believer. Best part it’s a portable gym!!!
Damn if making content this good is why u vanish from time to time i say well worth the wait. This is absolutely amazing work
Thanks for the good video James. There was a time when I used to think that the overhead press is the only move you really need for the shoulders basically and sometimes I did the upright row as well. Since I discovered resistance bands recently(thanks to you) I have done a lot shoulder exercises with them, especially the lateral raises and the rear delt exercises. I really like bands for shoulders to be honest and sometimes I just use them only for shoulders and sometimes I combine them with dumbbels. Now I always use bands in my training sessions too, at least for some moves, or at the end for some high rep burns. By the way what is your opinion regarding upright row? Is it useful at all or not?
I think bands are the best for shoulders.
Thanks for this video !
In my case, the only things that grew from doing shoulder presses with free weights was my shoulder pain and my low back pain: I just hate this exercise! Sure, I was probably doing it wrong. However, since this is not a very good exercise for wide shoulders, I prefer by far doing technically easier, and less risky isolation exercises for each part of the deltoids, who work great for me and for which bands appear to be much better than free weights.
Hey Thomas. Yeah it's an exercise that can really do a lot of harm over time if done incorrectly (and sometimes even immediately)
Yup I really like my bands as well. Just wondering how to do heavy deadlifts or something like that? Any plans on making a bar we can hook the bands to?
I enjoy your videos and find them informative, thank you! I was diagnosed with bicipital tendinitis due to repeatedly lifting weight overhead without proper form. I just started using your bands this morning and my shoulder didn't hurt while working out, though I did have to use the lighter bands. looking forward to working my way up to the heavier bands. 🙂
Spend some time investigating anti-inflammatory diets. I've been in the game for over 25 years now, and I will share a few golden nuggets in order of my perceived importance...
1. The Root Cause Protocol. Iron overload is a big deal and hidden in the tissues. It actually causes anemia where iron in the blood can be 1/10th what it is in the tissues. It also blows up bio-copper and magnesium status, which are both key cellular energy producing nutrients.
2. The Zone Diet.
3. Broccoli Sprouts (Dr. Rhonda Patrick, search youtube). Patrick never mentions it, but the activated NRF2 pathway upregulates copper-based ferroportin, which Jumpstart iron recycling in the tissues and allows dead liver to regrow in mice/rats (can't recall which).
Yeah most people don't realize that many times when they feel a sharp pain the front of the shoulder it's actually tendinitis in the long head of the biceps.
@@JamesGrage I had no idea it was tendinitis until the pain got bad enough that I finally got it checked out. 🤦🏻♀️
@@divinegoth yeah I've had the same happen many times. It's not one that always goes away by itself. You have to eliminate the cause which usually means making some adjustments to your training style/technique
im a fan of resistance bands training...
You and me both
Amazing 👌 subscribed 🔥
Thank you!
Loving these videos, keep them coming! I was also wondering if you had any future plans/updates to any TA2 programs?! TA2 Extreme?!
Hey Brandon. Yeah I've got some ideas I'm working on now for some new TA2 programs
@@JamesGrage sweet! Love those programs.
Btw still own ur UnderSun Fitness bands..when I use them to perform laterals I cross them over each other into an X Frame, I call them X-mens definitely giving this a try 😎🙌
Appreciate the support my friend. Yeah it's a great move. I've done the same and it works well
U should do a video on push pull with resistance bands
"What you talking about Willis" I did not expect that to make me laugh as much as it did....well done! Great information, I bought your band program did it for a while, and then for some reason went back to weights. I'm currently starting my 2nd month of all bands and I'm wondering why I stopped using bands. More band videos, please
Yeah it's funny how many times I hear someone say something similar. I grew up with weights and loved them my whole life but it's so easy to feel banged up after
@@JamesGrage what you stated in regards to lessening the chance of injury while getting into position to perform an exercise cannot be emphasized enough
What the heck? Why didn't I get a notification for this video? Come on CZcams.
Mortarman
Do you have another video showing other shoulder exercises?
Hi my friend. Yes, there's some videos on my channel where I do a full shoulder workout
Studies show that exercise with resistance bands will significantly increase BMD in individual with osteopenia and osteoporosis.
Yeah it's interesting that many people have the perception that only weights can help with bone density but any kind of load bearing resistance training can help - including bands
Nice video,sadly undersun bands are not available here in India,but using other bands from slovic
I'm glad you were able to find a brand there!
The bands are so awesome James and we appreciate what you are doing. I have 2 requests if I may..
1) Could you make a video showing the combination of free weights and bands?
2) would you reimplement making the pod casts and placing them here on CZcams? I really enjoyed listening to those.
Thanks pal, Rob
Hey Rob. So interestingly enough I've got some content planned around that. My son is a teenager now and finally is interested in working out...BUT he's not totally into the bands. Of course he still wants to lift weights, so I'm going to start doing some content with him, teaching him how to train and we'll be doing both bands and weights
@@JamesGrage, I am looking forward to watching and learning. I am glad you are able to do this with your children. I work out with my daughter and it is so awesome to be able to do that!
Learned something new. I was wondering why I was feeling the bands primarily in the front shoulder
Don't worry my friend, it took me years and years before I figured it out.
I appreciate all your content. Buying these bands have been the gift that keeps on giving. Much love and support to you and your team.
Great video, good ideas!! At 62 I can't do overhead anything anymore without pinching a nerve in my neck AND with a torn rotator cuff and buggered up supraspinatus I haven't been able to properly work my shoulders. So they've atrophied back to looking like a 16 year old.
I shall give these band exercises a try!
I guess instead of groaning and dropping weights, I could simply move back like "The Flash" and have the band's SNAP down to the floor. That'll teach'em.
Thanks my friend. Yeah the supraspinatus tendon has a tendency to get banged up pretty bad with lot of shoulder movements. It's also easy to inadvertently overwork the muscle with movements like side raises. That first part of the motion is more supraspinatus than it is middle delt.
@@JamesGrage Thanks, yes, I understand the first 15 or 20 degrees is a tendon. I found leaning away so my arm hangs at that angle minimizes stupid supraspinatus use. Personally, I don't see great engineering having it squished under the acromium process.
I have torn rotator; you just find things that still work and don't hurt and then it's a great pump
@@hardcorehouse Exactly, but it does take several years to feel better. There's not much blood flow to some of those areas which impedes the healing process.
Well no more dips for me.
It took me about six months to get over the initial injury; then by experimentation you can find those sweet spots where there's no pain and it's still hitting the muscle
Oh yes. Shoulder day is tmr as well! No impingements for me!
Perfect timing
Hi, do you think it's possible to build a decent physique using only resistance bands ?
I just saw you feature a digital gauge to measure the resistance in the band you were using. Where did you get it from? I've often wanted to know the resistance I work with during my routines
Lower body exercises with bands please
Hi James.
How many days should I train with bands if I am a beginner?
I have seen that your ta2 build program is 5 days.
Would it work with me?
Hey Axel. Yes, absolutely. Each workout focuses on different muscle groups, so it gives each bodypart adequate rest/recovery before training it again
Is the TA2 Lean Build no longer offered for the Undersun Fitness bands ?
Sadly decided to take out the Overhead Press out of my program. now I focus on isolations for each head in other words, training the delts in their function.
Thank you Obi Won
Haha. Yeah I guess at some point you have to transition from Luke Skywalker to Yoda.
@@JamesGrage Or in my case, The Emporer..LOL!
@@annadad2023 LOL. That's still better than Jaba
Need help on calves James. Is there a way to do them with bands?
So do you mean that we should do more laterals than presses or balance? and how would that look like in a program?
I think the shoulder press has it's value but it's still working the front of the delt more. The front delt already gets a lot of work in your chest presses so it's usually not the part of the delt that lacks development. Actually most people have overdeveloped front delts and underdeveloped rear delts. The key is always going to be working toward balance. In older programs I did I always hit my weakest areas first and then moved toward strongest. So for shoulders I would do rear delts, then middle delts and then finally move into presses. I also found that this helped warm up and loosen the shoulder before doing any compound movements like the press
hey, so it works lateral delts more to?
As someone who has done OHP with dumbbells for years I developed tendonitis and let me tell you, it isn't fun.
Yeah it sucks and it's hard to get rid of. Usually the first step is appropriate rest which none of us want to do. The second thing is avoiding the things that caused it in the first place....which a lot of us are resistant to. LOL. Once we feel better we go right back to what hurt us in the first place.
💪👍
I am starting on the bands after watching your videos. However could you help by showing us a back workout without an anchor point?
Hey Simon. Yeah I can definitely include that in future videos.
I want some undersun bands but the prices between the 2 colors and amazon and the website are so freaking off!
Hi. I have a slight pain inside my left shoulder when I do a press, only at a certain point like clicking in and out. I’m not a weight lifter but want to start properly, will more muscle around my joint help me? Thanks
Hi Red. Stronger muscles in the shoulder can potentially help with joint stability
@@JamesGrage thanks for your reply James, I’m going to try your technique to just before the point of discomfort and take it from there.
Are bands effective for building muscules in compare with free weights? Is that so? Okay, maybe yes, but I still can't belive in that. Thanks for good content!
never knock anything before you try it
Resistance bands are awesome, but I do still live in terror of one snapping and slapping me in the back. I know the day will eventually come lol
You're right, it's always a possibility of bands breaking. It's rare that the bands will snap unexpectedly though, unless they are anchored to something sharp that can cause immediate damage. Most of the time it's wear and tear that eventually weakens them. Good news is that it's usually visible. The best thing to do is always get in the habit of doing a quick inspection at the beginning of each workout and look for nicks/frays/cracks.
I love your band workouts, but have been struck by injury, do you know any exercises to help me with tendinitis in my shoulders, I used to play rugby a lot and my rotator cuffs have taken a hammering over the years, i need to strengthen around them but without making things worse.
External rotations. czcams.com/users/shorts8yQzeHz4W2w Rembmber to start with very low weight and do them strict and with control.
probably something like TRX 'I Y T' exercise, which can also be done with bands, but you'd want to start with the easiest band, doing things that work the back of the shoulders.
Which resistance bands do you recommend?
Hey Hector! James uses Undersun Fitness Resistance Bands: undersunfitness.com/pages/the-best-resistance-bands-for-your-goals
Hi Hector. About 3 years ago I started making my own bands. You can find them at Undersunfitness.com
2:37
We still don’t know what Willis was talking about
LOL
But arent resistance bands not the same all the way through? Where as a 40 lb weight is 40 lbs....resistance bands very til max tension is reached?
True. Of course, certain bands can exceed the 40 also. I do a slower type HIT workout. Bands work well for this. I go slow under tension until reaching fatigue. Maybe with bands it takes 3-5 more reps for certain exercises, but fatigue is fatigue. The muscle doesn't know whether I used weights or a band.
Bands are better for me
The first half was unnecessary. We already know 1000 times over what shoulder muscles are. Good video otherwise
So he talked about one exercise, lol.
well it's in the title so... yeah
Too much talking.