Here`s an excellent killer way to get huge defined shoulders.
Military Barbell Press
We start off with the Military Barbell Press. Begin from the clavicule area, pushing the bar upward till you reach the contraction point locking your elbows.
Maintain proper balance, use adequate weight and strict form. You can do this exercise sitting or standing. There`s also a seated shoulder bench which you can use, for those of you who need to support your back against the bench, or, a Shoulder Press Machine is also another variation.
Also, you can use dumbbells and turn it into a Dumbbell Shoulder Press. Either which way is good, although I prefer the first one for size and strength. If you`re looking for
more definition, then you should try using dumbbells or the variation of the Shoulder Machine Press.
( Man, sorry about the ugly looking dudes in the pics, there was no one else available). These exercises must be done with a weight lifting belt for a proper support of the lower back to avoid injury. Keep your back arched and your abs tight to avoid lower back pain. If you`re going to stand up for these exercises, keep your feet to shoulder width level, your knees slightly bent, and your abs tight.
Using proper weight is extremly important, especially if you do not want to get hurt. I know guys at the gym that had to take forced vacations from the gym because of serious back injuries. I mean, if you want to see massive shoulders on your frame, I know you have to train hard, but don`t be stupid about it. Train hard, but also train smart. I recommend 3 sets of 10-12 repetitions for either one of them.
From here on, it becomes a dumbbell shoulder workout.
LATERAL RAISE
This other variation of shoulder exercise is excellent for the delts. If you got one of these machines at your local gym or at home, cool. if not, you can always do the same movement with dumbbells. I recommend 3 sets 10-12 reps, Nicely done, with very strict movements. The seat on this machine should be adjusted according to your height. Also make sure that it`s adjusted to shoulder level so that you can really feel the deltoid muscle at work.
Here`s one of the ugly dudes performing.(Me) Pay no attention to the model, just the exercise movement. Thanx.
I like to be very specific about explaining how to do an exercise or how to use a machine, I guess it`s in my nature, I`ve been doing this for more than 20 years and it really boggles my mind when I`m at the gym and I see somebody totally wasting his or her time performing movements that are not doing anything but that: MOVEMENTS! And NO work to the specific muscle group. That`s just me, so I immediately correct them.
DUMBBELL FRONT RAISE
This one is alternated to further isolate the muscle. Raise the dumbbell to shoulder level. Do Not raise it higher like others do, because you expose yourself to injury. In alternate fashion, do 3 - 4 sets of 12 reps.
REAR DUMBBELL LATERAL RAISE
This final move is to work on that rear deltoid area so that your shoulders can have that overall shape. It looks kind of funny when you see somebody walking towards you, or at a bodybuilding event, and when you see him in front of you, huge broad shoulders. But when you look at him from the side, he`s got more built on the front delts and the rear delt looks flat. So it`s good to work all around the muscle in order to develop fullness.
This would be the finishing move. try to bring the dumbbells as far back as possible. I prefer sitting down on this one, to avoid straining my lower back. 3 sets of 12 reps and you`ve completed a gruesome deltoid workout.
DUMBBELL SHRUGS FOR TRAPS
Squeeze at the top of the movement, holding it for a second, then come back down and repeat. Do 4 sets of 10-12 reps
Remember dudes and dudettes, always stretch and warm up before a workout anytime. Keep that protein high and plenty of fluids to recuperate muscle tissue.
I have another shoulder workout with a couple of different exercises and you can check them out here.Till next time,
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