Shoulders (exercises)
There are 3 major parts of shoulder muscle. 1. Anterior 2. Middle 3. Rear ... Your three headed shoulder muscle needs full attention from many angles to fully develop. The anterior head is best hit when you perform front raises. Middle head is worked via standing and seated lateral raises and the rear deltoids are targeted when you do bent over laterals and reverse flye type motions.
Shoulder Overhead press (dumbbells)Sit on a flat bench or a seat with a back and place your both feet firmly on the floor. Hold the dumbbell in both hands and lift them until your elbows are at your shoulder level. Now start pushing the dumbbells upward while you breath in. And then lower them both until your upper arms are parallel to the floor. Breath in. Feel the press at your shoulders and then lift the dumbbells again. It can also be performed with a straight bar as well like military press.
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Shoulder press (Barbbell)Sit on a flat bench and grasp the bar with a little wider grip than shoulders. Your thumbs are around the bar and you lift that upwards. Fully extend you arms at the top and then after making a pause lower the bar down to your upper chest level. Feel the press here and then push the bar up again with force while you breahing out.. After reaching at the top rest for a moment and then lower the bar down... This exercise can also be don to the rare part of the shoulders.
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Shoulder Exercise Techniques by Darin Steen
Bent over lateral raise
Stand here and make an angle of almost 45 degree. Or sit on a bench. And bend yourself as forward as your torso to be almost parallel to the floor so you hit your near deltoids as you lift the weights out to each side, Grasp the dumbbells in both hands and hang your arms down with a slight bend in your elbows. Now lift the dumbbells completely out of your both sides to your shoulder level. And feel the pressure in your deltoid muscles. After making a pause of almost 1 or 2 second lower the dumbbells down to the starting position.
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One arm front raise (dumbbell)
With your knees slightly bent, and your back should be straight. Grasp dumbbells in each hand at your thighs level and your palms should be facing your thights. Now slowly lift the dumbbell upwards in front of you when it reaches your eyes level then make a pause at the peak contraction and lower that again to the starting point. Now do the same to the other arm. Try to have the killer burn in your muscles.