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Shoulder Strength Training
Your shoulders are a major contribution to your overall frame; broader shoulders make for a much more proportionate body figure. An active shoulder workout widens the upper part of your body, leaving you with the desirable inverted triangle shape, with a wider upper region to a narrower waist.
Moreover, effective shoulder training greatly increases your shoulder strength. Research has it that those who are ardent in shoulder exercises have lower risk of getting dislocations in their pectoral girdle.
Now that we have seen some reasons as to why this subject matter is really important, let us look at some of the most effective shoulder training exercises.
Front Raise
The shoulder is divided into three regions – the front, the middle and the rear deltoids. This training affects all three of these heads but primarily targets the front deltoid. To perform this training:
• With your arms straight downwards, hold light or medium weights with your palms collected inwards parallel to your thighs.
• Gradually lift up your arms to shoulder level.
• Lower your arms again.
• Repeat for about 15 counts, and do this for at least 3 sets, giving yourself a rest interval of 30 seconds tops.
Arnold Press
This press involves pressing your arms over your head in a rotary motion. This move is targeted at your front and rear deltoid most especially; it also affects the triceps as well.
• Assume a standing or sitting position, bend your elbows just right in your chest, holding the weights.
• Rotate your left arm outward and press over your head.
• Lower your arm; now rotate your right arm in the same manner.
• Repeat for a minimum of 10 counts. Do this for 3 sets daily for optimal results.
Lateral Raise
This is a very popular and effective shoulder training technique. It mostly targets the middle deltoid, though the effect extends to other parts of the shoulder and the upper back region as well. You can apply variations to this technique for increased intensity. Variations like standing on one leg while performing the exercise. Here is how you do the lateral raise:
• Assume the sitting position, hold your weights with elbows bent inwards at about an angle of 90 deg.
• With elbows still bent, lift your arms outwardly to your shoulder level.
• Lower your arms again.
• Repeat this for approximately 15 steps, and follow judiciously for about 3 sets daily.
Overhead Press
This is a standard routine for shoulder training workouts. It affects all parts of the shoulder but majorly targets the front and the middle deltoid. This exercise involves pressing your weight just over your head. To perform the overhead press:
• Assume the sitting position, with a medium or heavy weight in hands, spread out a little.
• Lift the bar up to the level of your forehead, keeping your elbows bent.
• Press the weight over your head gradually, ensuring your back is not arched, your abs are kept tight and your elbows are not locked.
• Lower again.
• Repeat this for 15 counts, 3 sets daily, with an interval of 30 seconds rest time.
Strong shoulders improve health and exude attractiveness. Be at the top of your game and work your shoulders out by adhering to these steps.
Moreover, effective shoulder training greatly increases your shoulder strength. Research has it that those who are ardent in shoulder exercises have lower risk of getting dislocations in their pectoral girdle.
Now that we have seen some reasons as to why this subject matter is really important, let us look at some of the most effective shoulder training exercises.
Front Raise
The shoulder is divided into three regions – the front, the middle and the rear deltoids. This training affects all three of these heads but primarily targets the front deltoid. To perform this training:
• With your arms straight downwards, hold light or medium weights with your palms collected inwards parallel to your thighs.
• Gradually lift up your arms to shoulder level.
• Lower your arms again.
• Repeat for about 15 counts, and do this for at least 3 sets, giving yourself a rest interval of 30 seconds tops.
Arnold Press
This press involves pressing your arms over your head in a rotary motion. This move is targeted at your front and rear deltoid most especially; it also affects the triceps as well.
• Assume a standing or sitting position, bend your elbows just right in your chest, holding the weights.
• Rotate your left arm outward and press over your head.
• Lower your arm; now rotate your right arm in the same manner.
• Repeat for a minimum of 10 counts. Do this for 3 sets daily for optimal results.
Lateral Raise
This is a very popular and effective shoulder training technique. It mostly targets the middle deltoid, though the effect extends to other parts of the shoulder and the upper back region as well. You can apply variations to this technique for increased intensity. Variations like standing on one leg while performing the exercise. Here is how you do the lateral raise:
• Assume the sitting position, hold your weights with elbows bent inwards at about an angle of 90 deg.
• With elbows still bent, lift your arms outwardly to your shoulder level.
• Lower your arms again.
• Repeat this for approximately 15 steps, and follow judiciously for about 3 sets daily.
Overhead Press
This is a standard routine for shoulder training workouts. It affects all parts of the shoulder but majorly targets the front and the middle deltoid. This exercise involves pressing your weight just over your head. To perform the overhead press:
• Assume the sitting position, with a medium or heavy weight in hands, spread out a little.
• Lift the bar up to the level of your forehead, keeping your elbows bent.
• Press the weight over your head gradually, ensuring your back is not arched, your abs are kept tight and your elbows are not locked.
• Lower again.
• Repeat this for 15 counts, 3 sets daily, with an interval of 30 seconds rest time.
Strong shoulders improve health and exude attractiveness. Be at the top of your game and work your shoulders out by adhering to these steps.