Find the best shoulder exercises for men to build big shoulder muscles. These shoulder workout can be performed at gym or at home if you have a pair of dumbbells.
It so happened that a manly figure implies broad shoulders. It’s really good looking, dude. On the one hand, you look stronger. On the other hand, the waist appears already, and a narrow waist and broad shoulders is a suitable peasant silhouette. And anyway, it’s not the greatest pleasure to be a healer. So today we will tell you about the best exercises for shoulders.
Refusal of exercises for isolated muscle groups
For some reason, all fitness enthusiasts are convinced that exercises for individual muscles do not bring any benefit. Yes, in many ways I share this belief: indeed, the muscles need to be trained all together, this benefits, but exercises for specific muscles should also be present in competent training. The shoulders generally have three parts: anterior, lateral and posterior, and it is difficult to touch all of them at once. Therefore, when working on the strength and size of the shoulder, including in the exercise isolated exercises aimed at specific muscles.
Concentrate on the exercises
This is already some kind of basic science that many fitness professionals say that the connection between your mind and muscles is very important. That is, you do not just need to do the exercises, but focus on them, feel your shoulders and tension in them. Feel how muscles tighten and relax. It is important.
Shoulder Exercises for Men
A little later I made a selection of ten exercises on the shoulders. I hasten to note that there are hundreds and hundreds of them in nature, and each of them is worthy of inclusion in training. But these are my personal favorites, which turned out to be very effective and thus pleased me.
1. Barbell Press
Barbell press is considered the most effective exercise on the shoulders. If you compare it with other exercises, the muscles grow faster from it.
How to do it: take the bar (brushes on the width of the shoulders, under the chin) and lift. To lift it is necessary directly above a head, while elbows completely will not be straightened. Pause, and then slowly return the bar to its original position. The number of repetitions and sets depends on your preparedness.
2. Dumbbell Shoulder Press
This is the same as with the barbell bench: this is a time-tested and effective exercise, thanks to which the muscles grow and the bones do not suffer.
Take a pair of dumbbells and sit on the bench. Keep the dumbbells at the height of the shoulders. When performing this exercise, the back muscles and the press are strengthened – a nice bonus. Raise your arms until your elbows are fully straightened, and then pause – and lower again. Slowly, do not hurry. The same story with repetitions and sets.
3. Arnold press
This exercise became popular due to the very Arnold Schwarzenegger and firmly established in the hearts of many fitness enthusiasts. If it is carried out correctly, the tension in the shoulders will be constant, and the amplitude of movements is very favorable for building muscle mass.
Start, as in the last exercise: sit on the bench and take a pair of dumbbells. Now they should be kept at shoulder height, palms facing each other. And now, stretch your arms, lifting them over your head, until your elbows fully unbend. Pause, and then lower the dumbbells until the elbows are bent 90 degrees. In this position, turn your hands so that your hands will face you. And in the initial position.
4. Shoulder upright with dumbbells
Perhaps the most misunderstood exercise on the shoulders, during which the impact is simultaneously on the front and back of the shoulder. In addition, that it increases the strength and size of the muscles, it is also useful for the healthy functioning of the musculoskeletal system.
How to do: Take a pair of dumbbells and sit on a bench, your back is straight. Keep dumbbells in your hands, your arms are lowered at the sides, palms turned back. Straining the spine, try to shrug as high as possible, while pulling the dumbbells up. As soon as they reach the highest point, turn your elbows and lift the dumbbells to your shoulders.
5. One arm shoulder press
This is my favorite shell for shoulder exercises. For some reason, everyone thinks that weights are traumatic, but they perfectly develop the deltoid muscles and increase them.
How to do: Take the weight by the handle and lift it upside down. Keep the weight at the level of the shoulder, the palm is turned to the middle line of the body. Hold the spine straight and lift the weight above your head until you straighten the elbow. Pause, starting position.
6. One arm incline lateral raise
This exercise is perhaps the best of the exercises on the lateral head of the triceps. And there are not many such exercises, dude.
How to do: Take a dumbbell and lie down on a sloping bench (angle – about 30 degrees). Hold the dumbbell in the outstretched hand, so that in the initial position it hangs over the upper part of the thigh. Maintain a small bend in the elbow and lift the dumbbell until the arm rises directly above the shoulder. Pause, then slowly return to the starting position.
7. Seated lateral raise
Very beneficial exercises for the lateral head of the triceps. Its plus is that the load on the spine is minimal and you can concentrate on the shoulders.
How to do: Take a pair of dumbbells and sit on a bench, your back straight. Hands are lowered on each side, palms are turned to the middle line of your body. In the hands, of course, dumbbells. Hands are slightly bent at the elbows, lift the dumbbells to the sides, until the hands are parallel to the ground. Pause, then return to the starting position.
8. Lateral raise standing with head support
Incredibly good for maintaining shoulder functions at the proper rate is especially useful for the posterior deltoid muscles and for the upper back. Very warmly I advise.
How to do: Take a pair of dumbbells, stand up straight, bend your elbows slightly. For greater convenience, you can bury your head in anything. The spine is straight, legs slightly bent at the knees. The chest will be almost parallel to the ground, the elbows are bent. Hold the same angle in the elbows, turn your hands outward and lift them so that they eventually become parallel to the floor. Pause and start from starting position.
9. Seated bent over on incline bench
When it comes to the posterior deltoid muscle, it is difficult to find a more effective exercise. Here you and the tension, and stabilization, and the ability to focus on deltas – a great option.
How to do: Take a pair of dumbbells and lie face down on an incline bench at an angle of 30 degrees. Bend your hands in your elbows for about ninety degrees. Supporting this angle, lift dumbbells as high as possible. Pause and slow return to starting position.
To gain muscles and strength you have to give a proper amount of rest after shoulder workout and don’t stick to one exercise routine you can change them depends on your need and your strength.