< strong>Variation of lateral raise: Incline plank lateral raise!
The lateral raise is a classic movement that cannot be missed! It’s also one of the most popular shoulder exercises in the gym!
The lateral raise is mainly an action of shoulder joint abduction. It can exercise our middle deltoid muscle very well. The middle deltoid muscle is the top priority in shoulder exercise! If the middle deltoid muscle is full and large enough, it will make your shoulders wider and more three-dimensional!
Today I want to introduce to you a great variation of the lateral raise: the inclined plank lateral raise
1. Using an inclined board can help you stabilize your body and avoid borrowing force!
When most people perform lateral raise training, other body parts will borrow force, so the training effect is not very good! And leaning on an inclined board can help you solve this problem very well, allowing your target muscles to fully contract, instead of shaking your body
2. A slight forward tilt can change the line of force of your shoulders. Allowing your shoulders to abduct in the plane of your shoulder blades will help reduce stress on your shoulders and the chance of shoulder impingement syndrome!
The plane of the scapula was mentioned in the previous article "Lateral raises are not actually lifted from the side" mentioned: the motion trajectory of shoulder joint abduction is not actually along the coronal plane (the front side of the body), but 30 degrees in front of it The left and right sides are called the scapular surface. This is the best angle for shoulder joint movement
The following is the process and details of performing an inclined plank lateral raise:
First adjust the chair to a 70-degree angle , then lie down on the chair, hold the dumbbells with both hands and hang down naturally, plant your feet firmly on the ground, then lift your chest and raise your head!
Hold the dumbbells tightly, slightly externally rotate your shoulders, lock your elbows with slight bends, activate your deltoid muscles and lift the dumbbells sideways to shoulder height, then hold for 2 seconds and tighten your deltoid muscles
Then slowly control the dumbbells to fall and return to the starting position!
Choose a medium weight, do 15 times in each group, and do 4-6 groups