Do you use only the best shoulder exercises as a mainstay of your fitness program?
You should but many others do not. The biggest problem however is
that many people over use them. Your shoulder muscles get a lot of work
during most other upper body exercises.
The shoulder is made of 3 separate parts, known as heads. They are shown in the diagram.
Your anterior head (the muscle at the front) gets quite a bit of work from upper body exercises such as chest exercises. There is actually no reason to do any specific exercises for this part of your shoulder.
Additional shoulder strengthening exercises for the anterior head, such as the front dumbbell raises, will result in over-training.
If you over-train your anterior deltoids your other upper body exercises will suffer. Try to avoid shoulder exercises that isolate this muscle.
You need to equally utilize each head of your shoulder using only the best shoulder exercises. These exercises should not directly target the anterior head, as mentioned previously.
A number of shoulder mobility exercises that are effective for both the side and the rear shoulder will indirectly provide some work to the anterior but not enough to cause over-training.
Your shoulder muscles require a variety of shoulder strengthening exercises, shoulder mobility exercises and shoulder pain exercises to target the muscle fibers from a variety of angles in different directions.
To make positive gains with the Best Shoulder Exercises you need to use the proper load, volume, range of motion and nutrition.
Here are shoulder strengthening exercises that help develop your shoulder muscles without causing over-training.
# 1. Seated Military Press:
This one will incorporate your anterior deltoid slightly but just at the beginning of the lift.
Use a grip that is a bit wider than your shoulders otherwise you will put unnecessary strain on your wrists and rotator cuff muscles. You can lower it either the front or back of your head. If you experience shoulder pain bringing the bar behind your head try the front.
#2. Seated Dumbbell Press:
The seated DB press works basically the same as the military press but will include some assistor and stabilizer muscles. The main difference of course is that you will be bringing the dumbbells down beside your head, not in front or back.
#3. Side Lateral Raises:
This shoulder exercise will target your side deltoids directly.
Start from a standing position while holding the dumbbells straight down at your sides. Keeping a slight bend in your elbows, bring the DB’s up to the side just above your shoulders. Then lower back down under control and do again.
L-laterals are a variation of the side lateral raise but puts minimal stress on your elbows and targets your medial deltoids even better.
Hold a pair of dumbbells at your sides, palms facing inwards. Spread your legs about hip width apart and keep a bend in your elbows at about 45-degree angles.
Lift your elbows up until your arms end up in a position parallel to the floor. Reverse the technique to return to the start.
#5. Dumbbell Reverse Fly:
You will need an incline bench and a set of dumbbells. Some people do this shoulder exercise by standing or sitting and bending over. Using an incline bench will give you additional support.
Set the bench at a high angle. Grip two dumbbells, stand behind the bench and bend over with your resting your head on the very top of the bench.
Keep your neck in a neutral position your knees flexed and your back straight. Your arms will be extended and hanging directly under your chest.
Now rotate your arms out, pull your shoulder blades back and flex hard, hold for a count of one, then slowly go back to the beginning. Then repeat.
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