How to stabilize shoulders during workout?

[jayk]

hey RFDers

I started working out this past week, and as a newbie it can be embarassing having people watch you do small weights as they lift heavy stuff.

But I found that when I was doing bench presses, that (5lbs on each side LOL) my shoulder muscles weren't stable so my bar was not balanced and was moving about. Should I keep the bar a bit wider than shoulder distance (which was what I was aiming for)?

Is it important to do exercises to stabilize your shoulders, and how can you do that?

PS also, do you guys have a routine for doing stretches before and after working out? I hear stretching out helps tone the muscles. Not sure if that's real or rumor.

thanks

[cOmAtOaSt]

I wouldn't worry about it. You just started working out, and the bench press will feel 'odd' the first few times you do it. Just keep your feet on the floor and don't lift your butt to make the lift. As your body gets used to it, you'll lose that feeling and can concentrate on increasing the weight.

I don't stretch before or after a workout - before the workout I jump on a treadmill for a few minutes to increase my body temperature. I've read that you shouldn't stretch before working out, but afterwards is fine.

[Havo]

Yea just warm up with some cardio... like go on the treadmill or do the bike for a few mins to get warmed up.

[nwmrkt]

it will feel weird at first...just keep working hard and dont care what other people think. Everyone starts somewhere.

[Shen]

make sure your form is correct and you'll see a BIG jump once your body is used to the weights, then you'll see smaller weight increases....

and don't worry about other ppl, you'll get there one day ^__^

[hyperion]

Your muscles that stabilize are not developed yet. As you workout they will get developed and you will stop shaking. Don't worry, everyone did that when they just started working out.

[jayk]

thanks guys

There were these 2 goons smirking when they saw me lifting. Not like they were the biggest or strongest guys there either.

[Peter Pan]

5lbs on each side LOL

Hehe. Sorry man, that really made me laugh out loud!

[phd1969]

Don't worry about it, you have to start somewhere.

[Smashy]

The standard bench press is hands wider than shoulder width apart so you can work your chest, stabilizers, and triceps. The closer your hands are together, the more your triceps are worked, and as you move them further apart, you are working your chest more.

To build up your stabilizer muscles, train on dumbell presses for a while instead of using the bar.

For warmup, do some light "cardio" exercises keeping in mind that the goal is not to work your cardio but just to get your muscles warmed up. You could do some light stretching, but if you stretch too much before lifting then you will lose a little strength temporarily.

[ephemera]

I wouldn't even bother warming up. Its a small amount of weight. Don't forget the bare bar is like 40 pounds itself.

Just keep doing the bench presses daily and you will build up your muscle enough that you won't shake the bar anymore. You will make progress very fast.

Try to increase the weight gradually over a few weeks. When the weight is heavier get a spotter too.

Remember that even those BIG guys started out very SMALL too. Just ignore them or find a spot away from them. Don't attempt to show off by doing more weight than you can handle.

[robattoronto]

Heh, thats what I was thinking too. Normally I'd be supportive of anyone starting out. But hard to respect the grand total of 10 lbs.

Hehe. Sorry man, that really made me laugh out loud!

[mpt]

With the bar you are lifting 55 lbs, thats reasonable to start out with if you are new to weight lifting and especially if you have a fairly small frame. Dont worry about the wobbling, that is just your body working to try to move the bar in the right motion. This will improve the more you practice. Think about a kid who has never skated before; their legs shake a lot too. Overtime you'll notice that they will get better. Expect this to last for 4 - 6 weeks, then you'll be nice and smooth.

[poedua]

Heh, thats what I was thinking too. Normally I'd be supportive of anyone starting out. But hard to respect the grand total of 10 lbs.

LOL ? He's easy to respect actually.

I have more " respect " for someone who can check his ego at the gym door and use weights that are appropriate to their training goals than those gym jerks who are pre-occupied with their " how much can you bench " obsession. The idea is to weight train properly - not lift as much as you can or " weight lift " ( i.e see how much you can lift )

Better to start at 10 lbs. and learn to bench properly than to go too heavy just for " show " or because of an insecure male ego.

If others laugh or have " no respect " for someone training with 10 lbs. , it says more about those that have an issue with it then the guy who is using the 10 lb weights IMO.

That sort of shallow criticism speaks for itself IMO.

[Smashy]

Yeah don't worry about the "big guys."

Just work on your own schedule, keeping focus and intensity throughout. Accept that fact that you have to start with lower weights, and work diligently with good habits. If you keep on it, you will be able to increase your weight steadily.

A significant number of the guys just push the same weight everytime they "work out." They experience no gains and work with low intensity and discipline.