Best Exercise for Shoulder Deltoid Muscles
Most trainers fall into the trap of not treating their shoulders with due respect when it comes to following a comprehensive program reps with a proper perspective of the right moves done the right way. Chest, back and arms are pummeled with big heavy and compound exercises while shoulders are thrown a few presses and lateral raises before heading out the door.
How Shoulder deltoid training must not be done
Don’t overhead press too much weight
Don’t use a short or limited range of motion
Don’t cheat during any type of lateral raise
Don’t overdo the presses
How Shoulder deltoid training must be done
Do use a manageable weight.
Do swallow your pride and use a full range of motion.
Do focus on posterior exercises.
Do add in some dynamic moves.
The new best shoulder deltoid training workout
When training we mainly focus on biceps and triceps, but you’re missing out! Training shoulders means your physique will make drastic changes and complete your aesthetic look. Shoulders are a must, as they aid your strength and also assist your postural movements.
A great pair of shoulders will help you to look wider and add mass to your arms, increasing definition and aesthetics.
Having bigger and prominent shoulders will help increase your strength in other movements to help your overall progress in the gym. Try to implement these shoulder exercises to stimulate serious growth and create your 3D shoulders.
Dumbbell Shoulder Press
Heavy compound exercises incorporate several working muscles and are one of the best ways to increase strength and muscle hypertrophy. Dumbbell shoulder press is an exercise that will help increase upper body stability and strength.
- Start in a sitting position with your back against the support. Have a slight gap between the middle of your spine and the surface of the support.
- Kick your knees up to help propel the dumbbells to shoulder height.
- Retract your scapula before the movement. In the majority of shoulder and back exercises, retracting your scapula will allow for better support and also allow muscles to properly activate and execute movements.
- Press the dumbbells in a vertical motion above your head.
- Driving the weight upwards through your elbow joint will provide proper shoulder activation.
- Control the weight back down to the starting position and repeat
Sets and Reps: 4×8-12, increasing the weight per set approaching the lower end of the rep range on the last set
Standing Dumbbell Lateral Raises
Dumbbell lateral raises are a basic movement to target the lateral head of your shoulder, but a smaller muscle called the supraspinatus is incorporated in this exercise. The supraspinatus is activated in the first part of the motion when first raising the dumbbells. Building the size of the supraspinatus will help to stabilise the shoulder socket in other lifts.
- In a secure standing position with your feet shoulder width apart, bring the dumbbells next to your side.
- Lift the dumbbells up and to the side to shoulder height causing your arms to become parallel with the ground.
- Do this without bending or changing the angle of your elbow joint from when you started the movement.
- Tighten your core to help your body to not swing during the movement.
- Make sure that when you’re raising the dumbbells up, that you are letting the dumbbell hang below your elbow socket.
- If you were to draw a parallel line from your elbow at the end of the movement, the dumbbell should be slightly below it.
- This will allow for greater shoulder activation and tension on the muscle.
- Lower the dumbbells down to the starting position.
Sets and Reps: 5 sets, 10-15 reps.
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