Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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08.02.2017 |
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Impingement in your shoulder joint? A neglected lower trapezius might be the cause...
We've written ad infinitum that strength athletes who want to remain injury free will benefit from including reverse flies in their training schedules so that they develop their external rotators. This advice was not quite enough, we conclude after reading an article that American sports scientists at Nova Southeastern University will publish soon in the Journal of Strength and Conditioning Research. To avoid injury, bodybuilders and fitness fanatics also need to do exercises that specifically develop their lower trapezius.
Study
The researchers measured the amount of power the men were capable of developing with their internal rotators [the muscles at the front of the shoulder], their external rotators [the muscles at the back of the shoulder], the abductors [the muscles at the side of the shoulders], and the upper and lower part of the trapezius.
Results
Conclusion
"Weight training routines often focus on the selection of large muscle groups such as the pectoralis major, upper trapezius, and deltoids, subsequently neglecting muscles responsible for shoulder stabilization – i.e. rotator cuff and scapular musculature."
How do you train your lower traps?
An exercise specifically geared to the lower trapezius is the prone-trap-raise. Upright rows and shrugs don't train the lower trapezius much.
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