You’ve finally decided that it’s a high time to give your shoulders the necessary attention, and you want to know which exercises are the best for this newly found purpose of yours.
Before we start, you need to know that shoulders are not the easiest body part when it comes to working out. They participate in so many of the chest and back exercises, that often it seems utterly unnecessary to do any shoulder isolation exercising.
The deltoids pose yet another problem when it comes to shoulder exercises. Since they usually have more stamina compared with the other muscles, sometimes it can be rather difficult to determine whether the exercising have any effect.
One of the shoulder routines that the most of the bodybuilders choose usually consists of overhead press, after which they do single-joint exercises that target the side deltoids and rear deltoids. Although this combination may work for a while, it’s essential to add diversity into your routine, including a variety of exercises that target your deltoids in order to shock them and prompt the growth.
In fact, the alteration of the exercises has been scientifically proven as one of the most important methods in strength gains on the long run. In other words, doing the same shoulder exercises on the repeat will get you nowhere.
We offer you a list of 7 shoulder exercises that you may want to include into routine.
#1. KETTLEBELL SHOULDER-TO-SHOULDER PRESS
The kettlebell shoulder-to-shoulder press targets the front and side deltoids. Hold the kettlebell over the right shoulder with both hands. Extend your arms to lift it over your head. Bring it down to the other side. Repeat the movement.
What you are doing is essentially a shoulder press with the added side-to-side movement with a kettlebell.
By moving the kettlebell from side to side, you alternate the stress distribution between the shoulders with each rep. Also, by putting the shoulders slightly forward you target them slightly differently than with the shoulder press. Another benefit of this exercises is that it provides unilateral training to your shoulders, because you lift each side separately. In this way you can straighten any imbalance of strength that you might have in your shoulders.
To achieve this it’s crucial that you keep the reps in an even number. Ideally you should aim for 14 reps in total. If you find this too easy, don’t increase the reps count, but take heavier weight.
This exercise works the best if you perform it after doing heavy press exercises. Because it is hard to lift heavier weights over your head, this exercises is not something you would usually use for overloading your muscles. However, if you included it later in the protocol it can be a great tool for annihilating your shoulders.
#2. SINGLE-ARM LANDMINE PRESS
This exercise is performed by attaching a barbell to fixed rotational device called a landmine, and primarily targets the front and side deltoids.
Grab the barbell with one and make sure that you’ve found your balance by slightly bending your knees. Press the barbell with your arm taking it overhead and forward until it is fully extended.
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On – 11 Apr, 2017 By