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It’s been a while since I have blogged on the topic “Musculation”, so I’m going to correct this by offering a video of the sports coach Marc Fitt to help you strengthen and build your shoulders.
Best and the Broadest Shoulder Workout
Your shoulders are perhaps the first sign that people take stock in when assessing your physique. Along with sculpted lats and a trim waist, broad, powerful shoulders are part of the trifecta for creating a solid V-shape taper.
If you’ve been looking to broaden your horizons, so to speak, here are the proven guidelines when it comest to performing the most effective shoulder exercises.
Go beyond standard presses
Dumbbell and barbell presses are necessary, but they will only work the lateral (middle) deltoid head. To build true 3D shoulder definition, you’ll need to incorporate movements that work the posterior and anterior heads as well. Ignoring these front to back shoulder groups is the most common mistake lifters make when trying to build out their shoulders.
Focus on all three deltoid groups
As mentioned above, a truly great shoulder workout works all of your shoulder—and there are three heads to consider: the lateral, anterior, and posterior heads. By working every angle of your shoulders, your overall appearance will trend more towards the coveted “V-taper” that so many lifters are after.
Anterior deltoids are your front-facing group, and if worked properly, give that satisfying bulge through your shirt. Posterior deltoids, seen from both the side and back give away the true heft of your shoulder muscle mass.
Building mass in the shoulders takes continually adding weight, plain and simple. This means that each and every time you work this sometimes-stubborn muscle group, you must increase reps and/or resistance. A simple principle, yes, but one that is especially effective when it comes to the shoulders. Track your workouts carefully to ensure you’re not skimping on progress here.
Create variety in your program
Plateaus happen, and to combat them, you must build variety into your repertoire of shoulder movements. Having a rolodex of 15 shoulder exercises that you’re familiar with, practicing 5 at a time and changing them up every few weeks, is key for combatting this shoulder-building standstill. You can also experiment with modifying your repetitions and rest periods between each movement.
Exercises to include
The following 6 exercises are tried and true shoulder-builders. For each of these shoulder-shapers remember that form is key to preventing injury. Avoid behind the neck movements at all costs and have a spotter (or mirror) on hand to ensure you don’t fall out of line when increasing weights.
- Dumbbell Shoulder Press — Aim for 5-10 reps for a total of 4 sets.
- Standing Barbell Military Press — 5 reps in 4 sets for this one, will a full 2 min rest time between each set.
- Dumbbell Lateral Raises — 4 sets of 6-10 reps each, aiming for a pace of 2:1 release to raise time.
- Dumbbell Shrug — Aim for 8-12 reps over 4 sets of this lateral deltoid builder.
- Seated Dumbbell Rear Deltoid Raise — Resting about a minute in between sets, aim for 10-15 reps over 4 sets.
Never forget to work your shoulders
Like the legs, the shoulders are often forgotten by fitness enthusiasts. For the shoulders are muscles not to neglected because they play an important role.
The deltoid nerve is a powerful muscle of the shoulder. It plays an important role in muscle-building parts of the body, especially to strengthen your pecs. Without strength in the arms and shoulder, It will prove very difficult to carry out effective couched benchmarking.
Another important point, working one’s shoulders helps to get a larger body and therefore to develop your build. Developed shoulders also bring out the musculature of your arms and highlight it.
You understand you must not neglect your shoulders. Marc Fitt presents a video presenting some exercises to muscling your shoulders in the room easily and clearly.
I invite you to take a few minutes to learn about its program of shoulder training:
Pic : Marc Fitt’s Instagram