Aloha my friends!
I’m currently doing a Fitness-Tip Friday mini-series where I’m giving you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading (see FTF Week 89) WITHOUT requiring a spotter or specialized equipment!
So far I’ve given you a “self-spot” eccentric-overload technique for the quads, the entire leg, the biceps, the calves (gastrocnemius), the hamstrings, and the chest (pectoralis major)!
Today I’ll give you one for the shoulders!! More specifically the middle (lateral) and front (anterior) heads of the deltoids.
“Self-Spot” Eccentric-Overload Technique #7:
- Target Muscle: The Shoulders (Lateral & Anterior Deltoid)
- Exercise: Eccentric-Overload Overhead DB Press
(Note: The GIF below is sped up 2X due to email file size limits)
Notice that the movement is very similar to the eccentric-overload technique I showed you for the chest! That’s because it is the same fundamental technique, just applied to a different plane & muscle.
This will probably be the LAST such technique I give you in this FTF mini-series, because by now you should be able to take this contralateral self-assist principle and apply it to work virtually any muscle! (Although there is a completely different technique you need to use to eccentrically overload core muscles like the abs… which I plan on going over next week!)
So, one more time, to perform this technique you’ll grab a dumbbell that’s about 120% of your SINGLE-ARM 1 rep maximum, then use BOTH arms during the concentric phase (pressing up). At the top, drop one arm and use only the other to resist the eccentric / negative phase (dropping the weight back down)!
Notice that during the concentric phase the dumbbell is centered on your body. That will allow your “off” arm to truly take half (or more) of the weight. Then at the top you’ll shift the dumbbell to the side, where it would be at the top of a normal overhead press for that side. At that point, spreading your off arm out to the opposite side will help counterbalance the weight on it’s way back down.
As with all the other eccentric-overload techniques I’ve shown you, I recommend:
- Resisting hard enough that it takes a full 4 seconds to get from the top to the bottom of each eccentric rep
- Doing a full set overloading one side before switching to the other, rather than alternating back and forth with each rep.
- Since the “off” side will already be slightly fatigued from assisting during the concentric phases before being overloaded itself… take note of which side you started with, and the next time you use this technique start with the other side to ensure that you’re working both sides evenly! (Or, if you have a long rest period between sets, you can just switch which side gets overloaded first between each set.)
Application: Use this technique to eccentrically-overload your SHOULDERS without a spotter or specialized equipment!!
Regional Hypertrophy Side Note: The more directly upright you are AND the farther out to the side your elbow is, the greater the relative amount of activation in the middle / lateral deltoid. The more you lean backwards (which is the natural tendency for most people with this exercise) and the more directly in front of yourself your elbow is, the greater the activation in the front / anterior deltoid! (You can find science-based regional hypertrophy techniques and tips for every major muscle in the body in the “Regional Hypertrophy Training” section of both All-Access Memberships!)
Relevant Previous FTF Tips (for All-Access Members):
1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!
Relevant Research Article(s):
1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation
Relevant Dr. Gains YouTube Video(s):
1) How to ISOLATE & BUILD ALL 3 DELTOID HEADS! (Part 2 – Everything you NEED to Know About Shoulders)
Relevant Dr. Gains Workout Program(s):
Dr. Gains 
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