shoulder workouts
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shoulder workouts |
Effective Shoulder Workouts
The shoulders are one of the most important muscle groups
for overall strength, mobility, and aesthetics. Strong shoulders can improve
your posture, prevent injury, and give you that coveted V-taper physique. In
this article, we will discuss some highly effective shoulder workout exercises
to help you build bigger, stronger delts.
Understanding the Shoulder Anatomy
Before getting into specific exercises, it's important to
understand the basic shoulder anatomy. The shoulder is made up of three bones -
the clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm
bone). It has three main muscles - the front deltoid, middle deltoid, and rear
deltoid.
The front delts are responsible for moving your arm forwards
and outwards. The middle delts aid arm movement to the sides. Finally, the rear
delts allow you to bring your arms backwards and help with proper posture. A
well-rounded shoulder workout needs to target all three heads for optimal
growth and balance.
Warm-Up and Stretches
Proper warm-up and stretching is essential before any
shoulder workout to prevent injury. Some effective warm-up exercises include:
- Arm
Circles - Make slow, gradual circles forward and backward with your arms
to get your shoulders loose and warmed up.
- Shoulder
Rolls - Roll your shoulders forwards and backwards in a controlled motion.
- Wall
Slides - Stand an arm's length from a wall, place your hand on the wall,
and slide it up and down to open up your chest and shoulders.
Hold each stretching position for 15-30 seconds. You can
also include dynamic stretches like arm swings here. Move on to exercises only
when your shoulders feel warm and mobile.
Basic Shoulder Workout Exercises
The following exercises target all three deltoid heads and
can be part of any basic shoulder day:
Overhead Press
Works the front, middle and rear delts. Can be done with a
barbell, dumbbells or machine.
Lateral Raise
Isolates the middle delts. Use a weight you can lift for
8-12 reps while keeping your elbow slightly bent.
Reverse Flyes
Works the rear delts. Keep a flat back and pull elbows back
during the movement.
Front Raise
Targets the front delts. Lift weights straight in front of
you with a slight lean back for better form.
Upright Row
Works all three delts along with traps. Pull the weights up
by your chin without swinging.
Do 3-4 sets of 8-12 reps for each exercise with a minute of
rest in between. You can also superset opposing movements like front and lateral
raises to further challenge the muscles.
Advanced Shoulder Workouts
Once you have a shoulder day basics down, here are some more
challenging exercises to take your workout to the next level:
Arnold Press
Combines elements of the overhead press and lateral raise in
one smooth movement.
One-Arm Dumbbell Overhead Press
Challenges your balance and core engagement while working
shoulders.
Handstand Push-Up
An advanced full body exercise that massively works the
shoulders and core strength. How to do Handstand Push-Ups
Shoulder Jump and Press
A plyometric variation that incorporates explosive power
using body weight alone. Shoulder Jump and Press Exercise
Dumbbell Floor Press
More range of motion than standing presses. Elevate your
feet on a bench for harder variations.
Stick to 3 sets of 6-8 reps for challenging moves. Rest for
2 minutes between sets to fully recover.
Shoulder Workout Programming
To see continual gains in size and strength, vary your
shoulder programming each week:
Monday |
Thursday |
|
Week 1 |
Heavy overhead press focus |
Heavy lateral raises |
Week 2 |
Volume shoulders (more sets/reps) |
Push-pull superset day |
Week 3 |
Advanced shoulder exercises |
Medium weight shoulder circuit |
You can also implement drop sets, forced reps, and
rest-pause techniques to shock the muscles. Take one rest day in between
shoulder sessions for optimal recovery.
Common Shoulder Workout Mistakes
- Rounding
the back during overhead pressing or Arnold presses
- Locking
out elbows at the top of lat raises
- Using
too much weight and compromising form
- Not
stretching or warming up properly
- Not
targeting the rear delts enough in workouts
Stick to compound exercises at first if you have shoulder
issues. See a physio if pain persists to address any imbalances.
Shoulder Workout FAQs
Q. How often should I work my shoulders?
A: Most bodyparts can recover from a heavy workout within
48-72 hours. Therefore, training shoulders twice a week with at least one rest
day in between is sufficient for growth.
Q. Can I workout shoulders every day?
A: While you can train shoulders daily with lighter weights
and higher reps, it is not optimal for long term gains. Your joints and
connective tissues need recovery time to rebuild. Stick to a 2x per week max.
Q. Do push-ups work the shoulders?
A: Yes, while push-ups target the chest and triceps
primarily, they do work the front delts through shoulder extension. Including
push-ups in your training can help with an overall healthy pressing strength.
Conclusion
With consistency and patience, the shoulder workout plans
and exercises outlined in this article will help you to gradually build bigger,
rounder delts and increase pressing strength over time. Just focus on using
proper form to target the targeted muscles and avoid injury. Don’t forget to
stretch and warm-up thoroughly before each session. Implement a variety in your
programming to keep challenging your shoulders. Stay disciplined in your
training and you will surely see great results!
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