If you’ve ever suffered a shoulder injury (and stats suggest you probably have) then you’ll know how difficult they can be to remedy. Indeed, studies suggest that shoulder injuries account for 36 per cent of all major weights room injuries (that is, injuries severe enough to require medical attention).
And for those of you who like to grit your teeth and bear it, be warned: recent research from Nova Southeastern University in the US found that moves that put your arms in the “high five” position – think behind-the-neck pulldown and shoulder press – further destabilise the shoulder joint, opening you up to even more damage.
Enter the incline bench dumbbell shoulder fly – a favourite of MH fitness advisor Cam Byrnes. This move torches your delts while avoiding the dreaded “high five” position.
HOW TO DO IT
Sit on an incline bench set at full incline with a dumbbell in each hand. Raise the dumbbells above your head, your palms facing one another. Keeping only a slight bend in your elbows, lower your arms to the side until your elbows are lower than your shoulders. Pause, then raise the dumbbells back to the starting position.
Byrnes advises high volume on this movement – think 3-4 sets of 15 reps with 60-90-second break between each.