Basic Shoulder Workout
This is the second last post in this workout series and this time it is shoulders. This workout consists of 2 main exercises followed by 2 accessory exercises.
Main Exercise 1 - Shoulder Press - 3 Sets of 10 reps - Pictures Below (not me)
This exercise is the key to increasing your strength in your shoulders. Start off with a weight that you are comfortable with and increase it when you feel comfortable to. If you are not comfortable with support the weight on your shoulders, then try using a Smith Machine to do shoulder press which takes off some of the balancing of the weight on your shoulders.
Main Exercise 2 - Arnold Press - 3 Sets of 10 reps - Pictures Below (not me)
This is a good exercise to grow your entire shoulder, since it uses the accessory muscles within your shoulder that help with balance and control. Start off with a low weight with this exercise as it is difficult to get used to the form. Start with your palms facing you and then as you lift, twist your palms away from you, bringing your arms out and up.
Accessory Exercise 1 - Car Drivers - 3 Sets of 10 reps -Pictures Below (not me)
This exercise is a great burnout after the 2 main exercises. Raise the plate and stop at the top and twist the plate to the left and bring it back to the middle and again to the right, then finally lowering the plate. Doing this will grow your Delts and even targets your forearms as well.
Accessory Exercise 2 - Dumbbell Raise- 3 sets of 10 reps- Pictures Below (not me)
This exercise targets your front delts, which is the muscle that is seen most, as shown in the pictures above. Start off with two dumbbells and raise the dumbbell to just above the shoulder, with your arm straight out, keeping your back straight to avoid injury.
These exercises are just a few exercises that directly target the delts, although you could do shrugs for your traps, rear delt raises for your rear delts etc.
Stay tuned for more.
Source:
www.bodybuilding.com
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