Best Shoulder Workout

 

Solid biceps and broad chest as well as strong and broad shoulders also enhance the personality of men. Therefore, along with the rest of the workout, it is also important to do special workouts for the shoulders. For the growth of the deltoids ie shoulder muscles, it is necessary that they be trained well. Only then our upper arm muscles will be able to grow. Strong shoulders shape your upper body. At the same time, when it comes to any responsibility, the matter of burden on the shoulders definitely comes to mind. That's why it is said that taking someone's responsibility on one's shoulder is a big deal.

Strong shoulders enhance the personality of every man. Only with their help you can lift heavy weights. Many people go to the gym and do hard work and exercise for this, but still they are not able to give their shoulders the right shape. For the development of the deltoids, it is necessary that it should be trained in many other ways, only then the strong and broad shoulders of the person can be made.

It is very important to do a warm-up for the shoulder. Warming up not only helps you avoid injuries, but it also helps you adapt to the main exercise before doing it. Another reason for doing warm-up for the shoulder is that the joints of the shoulder are very weak, they can break when pressure is exerted on them, so warm-up is necessary for the exercise of not only the shoulder but any body parts. is.

For shoulder warm-up, first move the hands clockwise and then anti-clockwise. This will open up your shoulder muscles and you will be able to workout well. Before doing the main shoulder exercises, you must do stretching for 2 to 3 minutes, especially for the shoulder muscles.

Exercise for shoulder

1. Barbell Press and Military Press:- This is considered a good exercise for the shoulders. In this you can lift a lot of weight. It works on the shoulders as well as your entire body. This tones your entire shoulder.

To do this exercise, you have to keep the barbell on your upper chest as shown in the photo. Then you have to bend your knees slightly and stand straight while pressing the barbell upwards. It also includes your lower body, core, delts, triceps and upper pecs muscles.

2. Military Press:- This exercise is also almost the same as barbell push press, just in this you have to keep your core straight while raising the barbell and hold the rod up for two seconds and then bring it to the chin. You don't have to bend your knees in this. Do 3 sets of 15, 10, 8 reps with weight according to your capacity.

3. Seated Overhead Dumbbell Press:- For overhead dumbbell press you need a bench. In this exercise, more tension is created on your shoulder than on the barbell. To do this, sit on the bench with dumbbells in both your hands and balance the legs properly. After that press the dumbbell upwards with the help of the shoulders as in the photo and then bring it down to the height of the shoulder, so that a 90 degree angle is formed between your elbows and shoulders. Do 3 sets of 12, 10, 8 reps with weight according to your capacity.

4. Dumbbell Raise or Dumbbell Fly:-This is an exercise done with the help of dumbbells. For this we will need two light dumbbells. To do this workout, stand straight with a gap between your legs. Then, keeping the whole body stable, lift the dumbbell with both hands up to a 90 degree angle from your body on both sides and slowly bring it down. Keep repeating this for some time. Do 2 to 3 sets of 8 to 10 repetitions of this workout. In addition to raising dumbbells in this way, we can also raise dumbbells in a standing position in many other ways. Such as raising the dumbbells laterally, lifting the dumbbells alternately with both hands in front of you, or by leaning forward or sitting on the bench. With this exercise, our shoulder bones become very strong, as well as the muscles also grow.

5. front dumbbell raise:- This exercise gives shape to your shoulders and makes them strong. Due to this you have to put your hands in front, which creates tension on your anterior deltoids. For this, you have to hold the dumbbell in the forward position according to the position shown in the photo and then you have to raise one of your hands and keep the other straight down. Then do the same with the other hand. Do not use dumbbells of high weight, because if your posture is not correct then these exercises will not make any sense. Do 3 sets of 15, 10, 8 reps with weight according to your capacity.

6. Upright row workout:- To do the upright row exercise, hold the barbell at shoulder width and keep it hanging down. Now your palms should be towards the body. Exhale and while tightening the abdominals, raise the chest and bring the barbell towards the chin at a distance of 1 inch from the chest. Remember, your elbows should remain upwards at shoulder level and hands should also come upwards together. Hold for a few seconds and come back to the starting position. This will be called a reps. Do the reps of this exercise according to the trainer. Or you can also do three sets of 12-15 reps.

 

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