The godfather of bodybuilding destroys myths about shoulder training

If you're aiming for a perfect figure with broad shoulders and a narrow waist (the so-called V-shape), the key to success is massive and round side delts. Legendary trainer Charles Glass, nicknamed the "Godfather of Bodybuilding," shares invaluable tips on his Instagram on how to get the most out of training on a lateral raise machine, isolating your shoulders and ensuring their stability and symmetry.

Charles Glass isn't just any trainer. With his engineering background and gymnastics background, he can perfectly analyze the biomechanics of movement. His charges have included champions such as Dexter Jackson, Chris Cormier, Shawn Rhoden and he has even worked with celebrities such as Dwayne "The Rock" Johnson and Wesley Snipes. When Glass talks about shoulder training, it pays to listen.

Why choose a machine instead of one-arm dumbbells?

According to Glass, a weight machine is one of the best tools for building what he calls "hooded" (round) shoulders. That's because, unlike the one-armed dumbbells, the machine provides constant tension in the muscles throughout the entire movement path - that is, from the bottom to the top position.

"The weightlifting machine perfectly isolates the lateral delts. Strong lateral delts not only create a visually wide upper body, but fundamentally improve muscle balance and stability of the entire shoulder joint," explains Glass.

The key is control, not swing

The most common mistake Glass sees in gyms is using too much weight and engaging the moment of inertia (the swing). To grow, you need to let your shoulders work cleanly.

• Slow and controlled reps: Forget jerking the weight. You must control the up and down movement.
• No swing: The movement must come from the shoulders on purpose, not from a sway in the hips or a bounce from below.

How to get the right technique according to Charles Glass?

If you want to squeeze the most out of your machine, follow these three essential instructions straight from the Godfather of Bodybuilding:

1. Slight forward lean and sideways pressure.

Lean your chest against the backrest (if the machine has one), or lean forward slightly. Glass recommends visualizing the movement not as "lifting up" but as "pushing your arms outward (wide)." This eliminates the involvement of the trapezius muscles.

2. Rotation at the elbow

You can exercise the machine effectively without gripping the handles tightly. The real magic is in the elbow position. "You have to rotate your elbow slightly," Glass explains. Proper arm positioning will determine how high the machine will drop you and how intense you'll feel the lateral delt. Concentrate on making sure the pressure into the machine's rests comes primarily from your elbows and forearms.

3. Straighten your wrists!

This is a secret trick that a lot of people overlook. "Don't bend your wrist, keep it straight," warns Glass. That's because when you bend (loosen) your wrists during a set, you'll unknowingly take your elbows off the machine's padding. This will instantly lose optimal leverage and the tension will transfer elsewhere. A straight wrist will ensure that the elbow stays glued to the pad and the shoulder is constantly in tension.

Summary for your next workout

If you want magazine-quality shoulders, incorporate a weighted machine at the end of your shoulder workout as the perfect isolation exercise to pump up.

Reduce the weight by 20%, straighten your wrists, push your elbows out to the sides, and perform every single rep. The results won't wait long!

Zobrazit příspěvek na Instagramu

Příspěvek sdílený Charles Glass (@thecharlesglass)