6 Best Shoulder Workout Exercises to
Gain muscle | Hustling Muscle Fitness
Namaste (Hello) to all our viewers. Today, we are back again
with our new workout article and today's workout article is for the shoulder
muscle. All the exercises which we will perform in this article are my personal
favorites. So, without wasting any more time, let's begin.
Before
beginning your shoulder workout, we shall
first do the warm-up, For which I have
selected a
lightweight.
· So
the first exercise will be side lateral, in which I will do 20 repetitions One
set
· The second exercise will be 'Front dumbbell raises' in which I will do 20
repetitions One set
· The third one will be 'Dumbbell press' in which, again, I'll do 20 repetitions One
set
So the first exercise we'll do is 'Dumbbell press'
The dumbbell press is a very effective exercise. It is a
compound movement that helps in the overall development of your shoulder
muscle. I'll use this bench while performing this exercise. The purpose of
using this is that, while doing dumbbell press it doesn't cause much load on my
spine. I need to give it support with the help of this bench. and, Before
starting the dumbbell press, First, you should give support to your back.
Lift your chest
Before lifting the dumbbell, make sure your elbows are not curved inside or
outside. Neither like this nor much inside It should be 90 degrees. and while
lifting, move through the full range of motion. Squeeze your shoulders.
Stretch. Squeeze. and Stretch. While raising the dumbbell, Breathe out and
breathe in.
The next exercise we will do is 'Overhead press'
for which we will use
a barbell. You can call it 'military press' as well. I will show you how
you keep your body posture from head to toe while performing this exercise.
Firstly, it is important that you place your feet in the right way to ensure
the balance for your body. So many people place their feet like this You will
not be able to keep your core tight this way and it would not give you
stability.
Firstly, keep your feet as wide as your shoulders are. So
that it gives you proper stability. Secondly, keep your core tight while doing
this exercise. Third, keep your chest lifted. Make sure whenever you are
lifting the bar, do not bend too much. Make sure not to keep the barbell so low
that it causes strain in your lower back while lifting As I am keeping the bar a little high by using this stool.
You should also try to keep the bar at some height in your
gym. Secondly, The question you may have is How wide should we grab the bar?
So, you should hold the bar slightly wider than the width of your shoulder. So,
I have noticed many people holding the bar like this, which is a wrong grip.
The bar can slip off your hand in this way. So, Keep the thumb inward so that
you get a firm grip of the bar. While lifting, perform a full range of motion,
Lift until the bar reaches above your head.
Just squeeze your shoulders and breathe out. Bring the bar
back and just stretch your shoulders here. Again Lift until it reaches above
your head. Just squeeze your shoulder and breathe out. You must do it in a very
controlled way. When the bar comes down You cannot bend the spine too much.
Have a look. Breathe out. Squeeze your shoulder. Stretch.
The next exercise we will do is 'Both arm dumbbell side lateral'
In which I will focus on the middle head Before starting
this, you have to keep the placement of dumbbells in mind It will not be like
this nor on sides. It should be like this. It should be A-lined. which means
when I join the dumbbell, it makes the A alphabet.
While starting how high you
should lift the dumbbells Even if you lift the dumbbells this much, your middle
deltoid muscle is targeted. Do not unnecessarily lift above your shoulders. So,
Whenever you lift, breathe out. Also, keep in mind that whenever you are
lifting your dumbbell, Your shoulder, elbow, and dumbbell should be parallel.
Neither like this Nor like this Just like this. No need to bend your spine
unnecessarily. Make
sure to keep your spine straight.
The next exercise I'm gonna do is
for my front deltoid muscle.
This exercise is called ‘Front cable raises'
The purpose of doing it with the individual hand is Whenever
I will perform this exercise, I can move through a full range of motion. When
my arm goes behind my front deltoid is properly stretched and when I raise, I
will squeeze my front deltoid. and Breathe out. Full range of motion Stretch
and Squeeze But I have to be careful here not to lift my arm above my shoulder.
Parallel to the ground.
And properly squeeze your front deltoid. And breathe
out. One more thing to keep in mind is that Bring your arm slightly inward
while raising. Breathe out, Just squeeze your front deltoid and stretch fully
at the back. Like this. Stretch Squeeze and breathe out. You have to perform it
with your other hand in the same way.
The next exercise is done especially
for rear deltoid.
This is one of my favorite exercises. In which I will use
cross-cable. and D-handle. Stand right in the center and hold both the handles
slightly above your face. and Try to make sure these handles do not clash with
each other.
So whenever you bring them down, You should Bend down a little at
the back. then come back to the same position. and breathe out. and when you
bring them down, Just squeeze your rear deltoid Hold it here for a second and
release it slowly.
With two compound and some isolated
movements, we have
targeted our front deltoid middle deltoid and rear deltoid. But one
muscle is still left which is called trapezius muscle.
In order to
train my trapezius muscle,
I'm gonna do barbell shrugs.
How wide should the
barbell grip be? Should be as wide as my shoulders are. Many people hold it
slightly inwards. which is completely wrong. Many people hold the barbell way
too wide which is, again, wrong.
grab the barbell slightly wider than the shoulder width.
Keep in mind. You can neither bend forward. nor backward. So
stand straight. Raise the bar to the maximum. Hold it here. Just squeeze your trapezius. Breathe out. and release it slowly.
Do not release with a jerk. Again. Lift it to your maximum. Squeeze
your trapezius and breathe out.
This is the end of
our shoulder workout article.
Follow my blog to read such informative articles. I will be back with a new
article soon.
Also Please Check Out Our Home Workout Series:
Keep Moving, Keep Hustling
Good Bye.
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