Lecture Notes: Ranking Shoulder Exercises by Jeff Cavaliere

Introduction

• Jeff Cavaliere from AthleanX ranks shoulder exercises.
• The focus is on achieving muscle growth (hypertrophy) safely.
• The shoulder's mobility brings potential stability issues.
• Importance of choosing exercises that avoid long-term injury.
• Ranking criteria considers safety and effectiveness for hypertrophy.

Ranking Methodology

• Exercises ranked for three deltoid heads: front, middle, rear.
• Additional focus on overall shoulder development.
• Safety and anatomical alignment are key considerations.

Worst Shoulder Exercises

1. Upright Row

   • Internally rotates shoulder, risking impingement.
   • Better alternatives available.
   • Received a "red X" for potential injury risk.

2. Cuban Press

   • Combines elements of Upright Row with additional risks.
   • Increased shoulder stress in lowering phase.
   • Also receives a "red X."

3. Behind the Neck Press

   • Poor shoulder positioning leads to injury risk.
   • Elbow position violates scapular plane principles.
   • Placed in the "bottom of the barrel" category.

4. Side Lateral Raise (Pour the Pitcher Position)

   • Internal rotation issues similar to Upright Row.
   • Better form allows for safer muscle activation.
   • Placed in the "red X" category.

Better Shoulder Exercises

• Front Delt: Press Out

  • Limited range of motion but good for entry-level targeting.

• Middle Delt: Cheat Lateral

  • Allows use of heavier weights with eccentric overload.

• Rear Delt: Reverse Fly

  • Common but limited due to range of motion.

Better Still Shoulder Exercises

• Front Delt: Arnold Press

  • Good positioning for front delt emphasis.
  • Difficulty isolating from other shoulder muscles.

• Middle Delt: Abduction Row

  • Blends rowing motion for better control.

• Rear Delt: Face Pulls

  • Not the best for rear delt isolation but valuable for overall upper back.

Almost Best Shoulder Exercises

• Front Delt: Scoop Press

  • Combines range of motion benefits with pressing.

• Middle Delt: Side Lateral Raise

  • Thumb position adjustment improves focus and safety.

• Rear Delt: Hip Hugger

  • Effective with good weight and elbow focus.

Best Shoulder Exercises

• Front Delt: Dumbbell Front Raise

  • Alternating arms for focused contraction.

• Middle Delt: Cable Lateral Raise

  • Provides stretch for the middle delt.

• Rear Delt: Rear Delt Row

  • Combines abduction and extension for maximal benefit.

Overall Shoulder Development

• Best Presses for Comprehensive Growth:
  • Barbell Overhead Press
  • Z Press
  • Modified Bradford Press
  • Dumbbell Overhead Press
  • Handstand Pushup
• Each has unique strengths, contributing to overall shoulder mass.

Conclusion

• Importance of exercise selection based on detailed criteria.
• Emphasizes safety and effective hypertrophy as primary goals.
• Encourages exploring AthleanX programs for structured guidance.

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