The shoulder joint is the most vulnerable joint in the body. It also happens to be one of the most frequently trained joints in the gym since it’s involved in every pulling and pushing exercise out there. When trained incorrectly, all of this strain can lead to injury down the road sabotaging gains in size and strength.
The Fix: Relying too heavily on barbell exercises for shoulder size could result in injury. To keep your shoulders injury-free, Boyce recommends varying your grip. If you have issues, an overhand grip likely isn’t the best for you. Boyce offers some advice, “Try using a neutral grip [palms facing in] when pressing to put the shoulder joint in a more suitable position to bare load.” Outside of fixing your grip, focus on loading up the appropriate exercises. At a certain point, adding 10 extra pounds to your lateral raise isn’t going to offer that much benefit. Boosting your shoulder press by 10–20 pounds is a completely different story.
Exercises to Help: For building up the shoulder joint, Boyce recommends the seated shoulder press since it has the ability to isolate the shoulder joint with heavy loads. To get the biggest bang, slow down the lowering portion of the exercise.