The Best Shoulder Exercises and Workouts for Packing on Muscle
Few men relish shoulder workouts, but neglect them at your peril. But Bigger shoulders will always give the appearance of bigger arms and a smaller waist. Most of the people neglect this area in gym but there is one Men Physique competitor Ryan Terry – A Fitness Icon for many upcoming Body Builders. Terry says that “Always look at your deltoids as three different Muscles”.
So, here we have came out with 6 best Shoulder workout which will give you a bold shoulder with bigger arms and a strong physique. Each workout will have 3 sets- In First Set you must have 15 reps, In Second set you must have 12 reps and finally in third set you must have 10 reps. After Each and every Set you have to increase the Weight Plate respectively.
Exercise 1: Shoulder Overhead Press
The Overhead Press helps us to build strong and muscular shoulders. To do the exercise correctly follow the step which are listed below:-
Step 1:- Stand straight and grasp the bar on the heel of your palm.
Step 2:- Position your grip on the bar and your feet must be shoulder-width apart.
Step 3:- Now keep your elbows and forearms positioned vertically.
Step 4:- Keep the back straight and press the bar over your head in a straight line.
Step 5:- Move your head backwards to avoid having the bar that hit your chain.
Step 6:- Finally lower the bar down to your chest and repeat this motion for 3 sets.
Exercise 2: Shoulder Military Press
The Military Press mainly focuses on the deltoids, rear deltoids and triceps. It is a great workout to train your upper body. To avoid injury and for the perfect posture follow the step which are listed below:-
Step 1:- Stand straight and grasp the bar that you can comfortably lift.
Step 2:- Position your grip on the bar and keep your feet shoulder apart width.
Step 3:- Now keep your elbows and forearms positioned vertically.
Step 4:- Put the bar back at middle portion of the trapezius and exhale as you push the bar straight above your head.
Step 5:- After that Inhale as you lower the bar back to your trapezius portion.
Step 6:- Finally repeat motion for 3 sets and increase weight according to your capacity.
Exercise 3: Seated Shoulder Press Machine
The primary source of seated shoulder press is that it will improve the side shoulders and front shoulders of the body. For the proper posture follow the step which are listed below:-
Step 1:- Sit on the machine pad properly and take a position.
Step 2:- Now place your feet flat on the floor and grasp the handles taking the majority of the weight in your palms.
Step 3:- Now slowly raise the bar up by holding 2-3 seconds as you breathe out.
Step 4:- Do not lock the elbows out at the top of the movement instead keeping the tension on the shoulders.
Step 5:- After that bring the bar down slowly by holding 1-2 seconds as you breathe in.
Step 6:- Finally repeat the motion or this posture for 3 sets and increase weight according to your limit one after another.
Exercise 4: Standing Dumbbell Fly
The Dumbbell fly will give an tension to your anterior deltoid, lateral deltoid and Serratus Anterior. For the clear posture follow the steps which are listed below:-
Step 1:- Take a position in the floor and stand straight.
Step 2:- Hold a dumbbell in each hands by your sides without shrugging.
Step 3:- Use your upper body to swing the dumbbell up a few inches.
Step 4:- Now your arms and torso of the body will form an upside down V shape.
Step 5:- After swinging up the dumbbell now slowly bring the dumbbell down.
Step 6: Finally repeat this motion for 3 sets and increase weight of dumbbell according to your capacity.
Exercise 5: Reverse Butterfly
The Reverse Butterfly exercise develops the deltoid muscles. It also works the lower trapezius muscle and rhomboids. For the proper posture follow the steps which are listed below:-
Step 1:- Sit down on the machine pad facing towards the pad.
Step 2:- After that arrange the seat height of the machine so that the handles are level with your shoulders.
Step 3:- Now place your chest/stomach part tightly against the machine back and grasp the handles.
Step 4:- Pull the handles backwards so that you feel your muscle stretch without hurting the joints .
Step 5:- Now slowly return to your starting position as you inhale.
Step 6:- Repeat this motion for 3 sets and increase weight according to your limit.
Exercise 6: Dumbbell Shoulder Shrug
The Dumbbell Shoulder Shrug will give an tension to the lower and upper trapezius. It will also help you to grow your shoulder bigger. For the proper posture follow the step which are listed below:-
Step 1:- Stand straight at the floor by holding a dumbbell in each hand.
Step 2:- Now exhale as you elevate your shoulders straight up as high as possible without injuring.
Step 3:- Hold for 1-2 seconds and squeeze your trapezius.
Step 4:- Slowly inhale as you lower your shoulders towards the starting position.
Step 5:- Repeat this motion for 3 sets by increasing dumbbell weight after each set.
