TOPE SHOLDER EXERCISES
Side raises can be performed with a cable attachment or specialized machines, but the most widely-practiced version of this exercise is with a plain old pair of iron dumbells. As outdated and obsolete as some high-tech snobs may consider free weights, they are still with us despite all the advanced machine designs proliferating our gyms and health clubs. Simply put, barbells and dumbells aren't going anywhere because they work. The additional effort and coordination it takes to balance free weights not only make them more difficult to master, but also forces the muscles to work harder. This struggle translates into a forced adaptation of the muscle fibers. In other words, they have no choice but to become larger and stronger in the face of the stress.
Begin with your feet planted firmly at shoulder width. Hold the dumbells in front of you with your thumbs pointing forward. With a slight bend in the elbows, raise the 'bells up to just above your shoulder joints. You may either complete the movement with your palms parallel to the floor, or instead choose to tip the thumbs downward in what is frequently described as a 'pouring water out of two pitchers' motion. Many trainers feel a more pronounced contraction in the side delts when this extra motion is added. Slowly lower the dumbells back into the start position under strict control. The negative, or lowering, portion of the rep is just as important as the actual lifting. Never merely drop the weight back down.
Standing Military Press
This exercise is so named due to its regular inclusion in physical conditioning programs for several branches of the Armed Forces. No movement is more basic for the shoulders. The military press is to the shoulders as the bench press is to the chest, and the squat is to the thighs. It allows for the maximum amount of resistance to be lifted, which translates into optimal results. All three heads of the deltoids work hard in the press. Such a marker of upper body strength is the military press that for decades it and not the bench press were what other trainers meant when they asked, "How much can you press?"
There are numerous machines with which to press, and you will often see trainers performing their presses seated with a back support, using either a barbell or dumbells. The standing press is far more difficult to perform, and thusly superior in terms of producing results. Unless you are already addicted to wearing a lifting belt, going beltless on this will even help you build a stronger lumbar spine musculature as the lower back muscles have to struggle to stabilize the upper body.
Either take the bar from a squat rack, or clean it to your shoulders. Your grip should be such that your forearms are perpendicular to the ground at the halfway point. For most of you, this will have your hands placed about two inches on each side wider than your shoulders. Press up smoothly to lockout, taking care not to use any hip thrust or anything but pure shoulder power to press the barbell. Feel the shoulders working every inch of the rep.
That's the time-proven trio of shoulder shockers that will be your ticket to bigger and broader shoulders. If you're about to buy any suits or jackets, you might just want to hold off for a while. Those delts of yours will soon be entering a growth phase, and there's no telling how big they just might get
Barbell Upright Row
Upright rows are often included in training programs for the back. This is because when a wide grip is utilized, the majority of the stress is directed to the muscle fibers of the trapezius. With a narrow grip, upright rows become an excellent movement that targets all three heads of the deltoids.
Place your hands no more than six inches apart on the bar. Pull the bar to just underneath your chin, allowing the elbows to flare out as wide as possible. You may see some people pulling higher, for example to the eyes, but this is a greater range of motion than is necessary.
- Dumbell Side Raise
Side raises can be performed with a cable attachment or specialized machines, but the most widely-practiced version of this exercise is with a plain old pair of iron dumbells. As outdated and obsolete as some high-tech snobs may consider free weights, they are still with us despite all the advanced machine designs proliferating our gyms and health clubs. Simply put, barbells and dumbells aren't going anywhere because they work. The additional effort and coordination it takes to balance free weights not only make them more difficult to master, but also forces the muscles to work harder. This struggle translates into a forced adaptation of the muscle fibers. In other words, they have no choice but to become larger and stronger in the face of the stress.
Begin with your feet planted firmly at shoulder width. Hold the dumbells in front of you with your thumbs pointing forward. With a slight bend in the elbows, raise the 'bells up to just above your shoulder joints. You may either complete the movement with your palms parallel to the floor, or instead choose to tip the thumbs downward in what is frequently described as a 'pouring water out of two pitchers' motion. Many trainers feel a more pronounced contraction in the side delts when this extra motion is added. Slowly lower the dumbells back into the start position under strict control. The negative, or lowering, portion of the rep is just as important as the actual lifting. Never merely drop the weight back down.
Standing Military Press
This exercise is so named due to its regular inclusion in physical conditioning programs for several branches of the Armed Forces. No movement is more basic for the shoulders. The military press is to the shoulders as the bench press is to the chest, and the squat is to the thighs. It allows for the maximum amount of resistance to be lifted, which translates into optimal results. All three heads of the deltoids work hard in the press. Such a marker of upper body strength is the military press that for decades it and not the bench press were what other trainers meant when they asked, "How much can you press?"
There are numerous machines with which to press, and you will often see trainers performing their presses seated with a back support, using either a barbell or dumbells. The standing press is far more difficult to perform, and thusly superior in terms of producing results. Unless you are already addicted to wearing a lifting belt, going beltless on this will even help you build a stronger lumbar spine musculature as the lower back muscles have to struggle to stabilize the upper body.
Either take the bar from a squat rack, or clean it to your shoulders. Your grip should be such that your forearms are perpendicular to the ground at the halfway point. For most of you, this will have your hands placed about two inches on each side wider than your shoulders. Press up smoothly to lockout, taking care not to use any hip thrust or anything but pure shoulder power to press the barbell. Feel the shoulders working every inch of the rep.
That's the time-proven trio of shoulder shockers that will be your ticket to bigger and broader shoulders. If you're about to buy any suits or jackets, you might just want to hold off for a while. Those delts of yours will soon be entering a growth phase, and there's no telling how big they just might get
Barbell Upright Row
Upright rows are often included in training programs for the back. This is because when a wide grip is utilized, the majority of the stress is directed to the muscle fibers of the trapezius. With a narrow grip, upright rows become an excellent movement that targets all three heads of the deltoids.
Place your hands no more than six inches apart on the bar. Pull the bar to just underneath your chin, allowing the elbows to flare out as wide as possible. You may see some people pulling higher, for example to the eyes, but this is a greater range of motion than is necessary.
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