To look built, you've got to have the full package, and this includes your shoulders. They're one of the most widely used muscles in your body, but also not the easiest to build. The shoulder comprises of three key segments, the anterior head, the middle head, and the posterior head. Exercises should be performed in a variety of angles to stimulate all the different components, ensuring you strengthen your shoulder as you add muscle mass.
Here are some key moves you need to know when building your shoulders.
BARBELL SHOULDER PRESS
The barbell shoulder press is a classic exercise to build your shoulders with. Start out sitting on a bench at the squat rack, making sure that it has back support. Grab the barbell with your palms facing forward. Once you pick up the barbell, lift it over your head. This is the starting position. Lower the bar slowly as you breathe in. Then bring the bar back up to starting position. Repeat for 4 to 6 reps each time.
SIDE LATERAL RAISE
This exercise can be done both seated or standing. Begin by standing straight, with both dumbbells by your side. Keep your upper body still, breathe out, and lift the dumbbells to your side, extending your arms outwards. Your elbows should be slightly bent as you continue to lift until your arms are parallel to the ground. Hold that position for one second before returning to your starting position. Repeat for 15 reps.
STANDING MILITARY PRESS
Military presses are excellent for rounding out your shoulders. Begin with a barbell that's placed about chest height, ensuring your grip has both palms facing forward. Bend your knees, bringing the barbell up to your collarbone so that it lies on your chest. Position your feet to be shoulder's width apart. Then, lift the bar up to shoulder level, which is your starting position. Lift it up, extending your arms fully, while inhale. Return back to starting position as you exhale. Repeat for 6 to 8 reps.
SEATED BENT OVER REAR DELT RAISE
Find a flat bench, and sit with a couple of dumbbells in front of you. Bend at the waist, while keeping your back straight and pick up the dumbbells. This is the starting position. Keep your upper body facing forward, and with your arms bent slightly, lift up the dumbbells to your sides until both your arms are parallel to the ground. Hold for one second before releasing your arms back to the starting position. Repeat for 8 to 12 reps.
There are truly no moves as easy and as effective to accomplish as the pushup, and it doesn't just work your shoulders, but your arms, chest, upper back and core too. Begin by lying face down, keeping your arms by your sides, then push up so your upper body is extended. Then, lower your body down as close to the ground as possible as you breathe in. Breathe out, and return to the starting position. If your really want to shake things up, perform handstand push ups.
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- October 06, 2017
- Beatrice Bowers