Thread: Smith Machine Shrugs

I don't think you used new muscles by transitioning from freeweights to machines. Are you talking about joint pain here?

its feels like a sore rotator cuff but not in that area, more towards the upper should by the clavicle.

Strange you get that from shrugs... I usually get it from too much pressing and dips.

You are not rolling your shoulders while shrugging, are you?

Originally Posted by MWpro

You are not rolling your shoulders while shrugging, are you?

No way, i was just thinking it was because i never did shrugs on a smith machine before. I am sure its just nothing, just wanted to get some opinions.

What wrong with rolling your shoulders when you shrug? Seems to me it hits more parts of the trap.

Sounds like, based on the location, it's classic shoulder impingment. Is the pain right where that little bump is on your shoulder (Acromion process)?

Originally Posted by NMOY

What wrong with rolling your shoulders when you shrug? Seems to me it hits more parts of the trap.

I've just heard from people on this board that it can cause shoulder problems; I tried to find a few threads why for you but my search skills are lacking today.

Originally Posted by CowPimp

Sounds like, based on the location, it's classic shoulder impingment. Is the pain right where that little bump is on your shoulder (Acromion process)?

you got it!

SM shrugs can be good. Keeps the bar clear of you body, and since the ROM is so small, it's not too unatural a movement.

Originally Posted by NMOY

What wrong with rolling your shoulders when you shrug? Seems to me it hits more parts of the trap.

The traps job is to levatate the scapulae, so why do more movement than you need? I honestly cant believe people still roll their shoulders.

As far as the topic goes, I have felt some discomfort before from doing SM shrugs. And my problem was doing more weight, which is one of the benefits of the SM shrug exercise. Anyway, because of the added intensity, my movement was off and my form was terrible. So I dropped the weight (not much) and tried a more controlled motion. No more pain.

I am a big fan of SM shrugs. Especially behind the back. As Karl said, the range of motion is small.

Originally Posted by ANCAM

you got it!

You should probably re-evalute your program. Usually this mean more pressing than pulling, way too much internal rotation without concomittant strengthening of external rotators, and poor scapulohumeral rhythm. This can often be remedied, or the pain reduced, by shifting the balance of volume between pushing and pulling movements in the direction of pulling movements, strengthening the various rotator cuff muscles (Particularly the external rotators), and specific strengthening of your serratus anterior.

It may also help to work on shoulder flexibility; most people have very tight internal rotators. I am included in this category.