How to train your shoulders.... Everything you need to know about them

Want to have a solid upper back? Or that V-taper? Training shoulder is very important, it makes your back look wider and more aesthetically pleasing. It strengthens the back and corrects the posture. 



There are many more reasons why you should train the shoulder at least twice a week. But before we get into what are the exercises you should do to train them, let's know what this muscle is made up of.

Basically, the shoulder is made up of two types of muscles- 

1. Extrinsic- These muscles originated from the torso and attach to the bone. Trapezius, Latissimus Dorsi, Levator Scapulae, and Rhomboids are all extrinsic muscles. 

2. Intrinsic- These muscles originate from the clavicle and attach to the humerus. Deltoid, Teres Major, and Rotator cuff are all examples of intrinsic muscles. 

Before constructing your own shoulder workout routine, let's find out how we can use have the maximum benefit of our workout. 



1. Train after eating- Strenght training in the morning can decrease your lifting abilities several folds, after having a meal our glycogen stores are filled due to which we feel energetic and strong. 

2. Take short brakes- Taking short brakes will result in the regular stimulus of the muscle which in turn results in more muscle growth.

3. Train in hypertrophy- Keep your rep range between 8-12, lift heavy weights with proper form. 

4. Utilize the full range of motion- Moving through full range motion results in engagement of more muscle fibers and will result in more muscle fatigue. it also improves balance and posture, thus improving overall muscle growth. 


Top 6 exercises for training shoulder



1. Overhead press

How to perform- Stand straight with your feet a little wider than the shoulder length. Grab a barbell with the desired weight, grab it at shoulder width. Lift the barbell with the back straight, spine should not be arched. At the highest position squeeze your shoulder blades, start lowering the bar slowly keeping it fully under control. Keep your chest up and abs squeezed to support back. Exhale on the way up and inhale when lowering the weight. 

Muscles used-  Deltoids, Pecs, Trapezius, and triceps.



2. Front raises

How to perform- Stand straight with your feet shoulder-width apart, Pich up dumbells in both hands of desired weight. Hang down the weight on both sides over the thigh, Use an overhand grip and slowly bring the weight up. Squeeze your abs and keep your chest up. Don't let back sink or arch. While inhaling bring weight up to the point they are horizontal to the floor. Squeeze at the maximum position and lower the weight while exhaling. Don't drop the weight, keep it under control all the time. Don't use momentum or push weights with your body to lift them. 

Muscles used- Trapezius, Pectoralis major, biceps, and Anterior deltoid.



3. Lateral raises

How to perform- Stand straight with your feet shoulder-width apart. Pick up dumbells of desired weight and hold it on sides with an overhand grip, Embrace your core and keep the spine in a neutral position. Slowly lift the weight with the elbow slightly bent, don't lock your arms as it may injure you. Lift until your elbow is horizontal to the floor. Don't swing the weight or use momentum to lift the weight as it might involve more of the secondary muscles rather than the shoulder and increase the chance of injury. 

Muscles used-  Deltoids ( both posterior and anterior), Rotator cuff muscle



How to perform- Hold a dumbbell in each hand with hands bend from the elbow, as in bicep curl maximum position. Now push the weight upward by twisting your palm. At the highest position, hold the weight for a couple of seconds and then slowly start to lower the weight in the same way. 

If you are lifting heavyweight, prefer to sit instead of doing it while standing. This will provide extra support to the back and keep it straight. 

Muscles used- Deltoids and back



How to perform it- Sit on a bench and lift two dumbbells in both hands. Just like overhead presses, lift the weight to the shoulder height before pushing them up, make sure to keep the spine straight and chest up. Squeeze the shoulder blade at the maximum position and slowly bring the weight down, don't let the weight drop as it increases the chance of injury. 
 

Muscles used-  Deltoids, Pecs, Trapezius, and triceps.



How to perform- Stand with your feet should width apart, Lift up the barbell and rest it on the front shoulder. Keep the spine straight and feet fixed on the floor. With half squat, lift the weight up with explosive force. Bend your knees to maintain balance and do not lift heavy weight if you are a beginner. 

Muscles used- Deltoids, Triceps and Trapezius


Comments

  1. Now I can have strong shoulders👏👏👏

    ReplyDelete
  2. Now with grt info I can have really strong 💪💪shoulders

    ReplyDelete

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