The Best Shoulder Exercises You Can Do
Your shoulders are vital body parts that have a lot of visible, functional impact on your overall appearance. They give you the ability to raise, lower and rotate your arm as well as carry loads. But these essential body parts need some love too!
Benefits of Shoulder Exercises
If you are looking to improve your overall fitness level and improve your shoulder mobility, then you should be incorporating some shoulder exercises into your routine. Here are four of the best shoulder exercises that you can do:
1. The Military Press
The military press is a great exercise for increasing your shoulder strength and overall upper body muscle mass. To do this exercise, you will need to stand with a weight bench in front of you and place your hands on the bench behind you. Next, carefully lift the weight off the ground and press it back down towards the bench. Do not move your arms too much during this exercise; just concentrate on pressing the weight back down. Repeat for reps.
2. The Side Plank
The side plank is another great shoulder exercise that will help improve your shoulder mobility and stability. To do this exercise, you will need to lie on your side with your feet flat on the ground and legs bent. Next, place your hands on either side of your head and hold onto the edge of the mattress or box spring for support. Use your abs to push yourself up into a standing position, then repeat on the other side. Be sure to keep your core engaged throughout this exercise to prevent any falls.
3. The Side Plank with Weights The side plank is a shoulder exercise that will help you strengthen your shoulder stabilizers and strengthen your shoulders in general. Lay on your side in the same manner as previously mentioned and grasp a weight or dumbbell in each hand. Pull them out and up to stand, keeping the weight still throughout this movement. Repeat for reps
How to do the work in your shoulders
The shoulder girdle is a group of muscles that sits atop your upper arm bone and attaches it to your spine. The shoulder girdle helps keep your arm and shoulder in the correct position while you move your arm. It also helps with stabilization of the shoulder joint.
The shoulder girdle consists of the pectoralis major, pectoralis minor, and the subscapularis muscles.
The pectoralis major is the largest muscle in the group and is responsible for raising your arms overhead. The pectoralis minor is located just under the pectoralis major and helps to push your arms down. The subscapularis muscle lies below the pectoralis minor and assists in pushing your arm down.
Here are four exercises you can do to work these muscles:
1) Bench press: Start by lying on your back on a flat bench with feet flat on the floor. Place hands at sides. Drive feet into ground to lift body off bench, extending arms overhead. Lower body back onto bench, repeating.
2) Military press: Lie on an incline bench with feet flat on ground. Place hands behind head, then press upward until
Different types of shoulder exercises
There are a variety of shoulder exercises you can do to help keep your shoulders healthy and strong. Here are four of the best:
1. The Seated Shoulder Press
This is a basic shoulder exercise that can be done with or without weights. Sit down in a comfortable position with your back against a wall and your feet flat on the floor. Place your hands behind your head, then press up against the wall to lift your shoulders off the ground. Hold for two seconds, then slowly lower yourself back to the starting position. Do six to eight repetitions.
2. The Arm-Raised Push-Up
This is another basic shoulder exercise that can be done with or without weights. Lie on your back on the ground with your palms flat on the ground next to you. Use your body weight to push up into a sitting position, then raise your arms above your head. Hold for two seconds, then slowly lower yourself back to the starting position. Do six to eight repetitions.
3. The Standing Military Press
This is an advanced shoulder exercise that can be done with or without weights. Stand with a weight in each hand and hold them at arm’s length by your
Best Shoulder Exercises for one arm or side delts
If you’re looking for a great shoulder exercise to target your side delts, then this is the perfect one for you.
This simple exercise is done with just one arm and can be done at home or in the gym.
The key to this exercise is to keep your back straight and push your shoulders down and back.
You’ll see better results if you do 3 sets of 10 repetitions each. This exercise is a great addition to your shoulder training program. You can make it harder by holding the dumbbells closer together.I love this shoulder exercise and I’ve included it in my shoulder workout routine as well. It’s perfect for beginners because it makes sure you keep your shoulders nice and tight while the dumbbell flies around you in a circular motion.
It’s also great for people that have trouble with their shoulders or shoulders that ache after they work out. The gentle stretch at the end keeps your muscles feeling good after each rep.If you’re looking for something a little bit more challenging, then let me introduce you to “the Bird”. It may not look like much but it’ll blow up your shoulders before you know it!The
Best Shoulder Exercises for front delts
The front delts are the biggest and most prominent muscles in the shoulder girdle. They’re responsible for raising your arm above your head, as well as rotating your shoulder joint. To maximise their power, you need to target these muscles with regular shoulder exercises. Here are five of the best shoulder exercises you can do to target the front delts:
1. Seated Military Press: This exercise works the front delts and traps powerfully by pressing a weight up from your chest to shoulder level.
2. Hammer Strength Military Press: This variant of the military press focuses on isolating the front delts even more by using a heavier weight.
3. Skullcrusher: This is another great exercise for targeting the front delts, because it requires you to hold a weight against your forehead with straight arms.
4. Dumbbell Front Raise: This exercise is great for toning and strengthening the front delts because it uses a light weight and allows you to keep your back flat.
5. Pushup With Resistance Band: This pushup variation targets the front delts by having you hold onto a band as you perform the exercise.
6. Bench Press With Resistance Band: The bench press is a great chest workout, but the resistance band gives you an even deeper work out for the front delts.
7. Barbell Front Raise: This exercise uses a barbell with weight plates to target the front delts and side delts.
8. Cable Side Raises: This variation of side raises targets the front and side delts by having you hold onto cables and perform your reps from a slight incline position.
9. Dumbbell Lateral Raise: This move focuses on isolating the front and side delts by using dumbbells in conjunction with cables or a suspension system (however, it’s important to note that this can be hard on your elbows).