I’ve been getting a lot of compliments for my shoulders lately and quite a few requests on writing a blog about how I train my shoulders. In this blog I’m gonna go over how I like to train my shoulders and what works for me. Keep in mind that this is what works for me, and you may not like it or it may not work for you, but hey, it works great for me!
First things first: I want to point out that I train my shoulders as if they were a major body and supplement the workout with biceps and triceps. I do somewhere around 6-7 different exercises with 4 sets of 15-25 reps depending on what I am trying to achieve. I could get supper technical with you about training shoulders (since it is my favorite body part to train) but I’m gonna try to keep this super simple and easy to follow.
Next, let me educate you a little on shoulders. They are composed of 3 major muscles. The lateral deltoid (side), posterior deltoid (back), and the anterior deltoid (front). In order to achieve that nice beautiful rounded cap, all three must be worked out equally, and this means doing certain exercises to isolate each individual part.
So with all that being said let’s get started. Here’s one of my many shoulder routines:
1. Seated dumbbell shoulder press –
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time, using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.
2. Bent-over dumbbell rear delt raise –
Stand up straight with a dumbbell in each hand, then bend over with a natural back arch and a slight bend at the knees, letting the dumbbells hang in front of you with palms facing in – this is starting position. Then bring the dumbbells up with your elbows pointing straight out and hold the contraction. Dumbbells should almost touch your chest. Then slowly return dumbbells to starting position and repeat for the recommended amount of repetitions.
3. Side lateral raises –
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat for the recommended amount of repetitions.
4. Seated military press with a barbell –
Sit on a military press bench or utility bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Lower the bar down to the collarbone slowly as you inhale. Lift the bar back up to the starting position as you exhale. Repeat for the recommended amount of repetitions.
This exercise can also be performed standing, but those with lower back problems are better off performing this seated variety. The behind-the-neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
5. Barbell upright rows –
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. importance of accepting others as they are essay https://www.longridgeschool.org/common/thesis-writing-university/37/ con que frecuencia puedo tomar levitra https://medpsychmd.com/nurse/buy-20-mg-prednisone-without-prescription/63/ source link medi cal viagra https://tetratherapeutics.com/treatmentrx/does-synthroid-cause-itching/34/ asian herbal viagra cialis and alcohol consumption https://www.myrml.org/outreach/sample-thesis-paper-in-apa-format/42/ how to write conclusion essay https://businesswomanguide.org/capstone/dissertation-on-change-management/22/ synthroid and depression symptoms click ramon magsaysay essay writing contest robredo antibiotic cipro and flagyl click source link buy filter paper online dissertation introduction exemple propecia hair cost dissertation en philo persuasive essay computer games https://cpchawaii.edu/lptf/papers.php?rewriter=analyzer-process-essay go to site go to site go enter site humorous essayists https://learnatcentral.org/mla/essay-on-my-school-in-english-class-6/34/ https://zacharyelementary.org/presentation/thesis-on-prison-education/30/ https://scottsdaleartschool.org/checker/efka-utm-my-thesis-images-3psm-2008-jsb/33/ Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this latter exercise should be reserved for people that are well familiarized with correct execution.
6. Bent-over rear delt cable fly –
Select a weight and hold the handle of the low pulley with your right hand. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step. Slowly lower the weight back to the starting position as you breathe in. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Variations: You can perform this exercise with dumbbells or exercise bands.
I usually like to perform all these exercises in supersets and in 4 to 5 sets of 20 reps, but that highly depends on what you are trying to achieve.
Recipe of the Day:
Clean- eating “Nutella”
1 1/2 cups of raw hazelnuts
6 ounces of Lily’s dark chocolate chips sweetened with Stevia
3/4 cups of raw honey
4 tablespoons melted coconut oil
1/2 cup unsweetened almond milk
1 teaspoon vanilla extract
Heat oven to 350F and bake hazelnuts in an un-greased pan for 15-17 minutes. Skin should be dark.
Let them cool completely, and with a towel try to rub off most of the skin. In a food processor, blend hazelnuts until they reach a nut butter-like consistency. Place chocolate in a container and place in the microwave for 3 minutes, stirring every 30 seconds to melt. Then add all the remaining ingredients into the food processor and blend until all ingredients combine into a smooth paste.