A lot of men avoid doing shoulder day, but this can be incredibly harmful to you. Having a great biceps or chest is nothing if you do not build your shoulder. You need to broaden your top areas to create a good proportion and help strengthen other areas such as your back, arms and chest.
If you are someone new to exercise and want to tone or lose fat on their shoulders, here are some pump up exercises that can get you on your way. For those trying to bulk up, we’ve also listed some ways to Amp up these exercises to help to give you that well defined shoulder that can give you that coveted V shape. Prepare yourself for these easy shoulder exercises.
Barbell Standing Press
This is a great exercise to build up muscles in the shoulder while working out the whole body. It can help with overall mass. It can help strengthen and tone the core. Increase stability and overall strength. IT can improve movement and balance. It is important to maintain a strong core to make this move more efficient. This exercise is also known as the standing military press. Start by placing the barbell on a squat rack and choose the ideal weights for your strength and weight. If you are a beginner do not pick anything that is too heavy, this can lead to serious injuries. Once you’ve picked your weight, place your palms on the barbell – facing forward. Grip tightly and place the hands wider than the shoulders. Stand hips width apart and keep the back straight. Lift the barbell above your head and lock your shoulders. This will be your starting position. Slowly lower the barbell towards your collar bone as you inhale. Lift it back to the starting position as you exhale. Repeat this five to ten times. People with back problems can perform this sitting down. You can also use dumbbells for better isolation.
Arnold Press
The Arnold press is great for the shoulder due to its rotating motion. It can hit more muscles in the arm and shoulder, giving you that ideal V shape. This can help bulk up the front part of your shoulder. Start by picking two dumbbells that are slightly heavier for toning and beginners and a lot heavier for bulking up. Sit on an exercise bench or any sturdy chair with back support. Take one dumbbell in each hand and place it in front of you, near chest level. The palms should be facing your body and your elbows bent. The first position of this workout must look like a contracted dumbbell curl. Start this exercise by slowly raising the dumbbells above your head as you slowly rotate the palms forward. Breathe out as you extend your arms. This should appear like the starting position of the military press with dumbbells instead of a barbell. Lower your arms and slowly twist the palms towards you to return to the starting position. That is one repetition. Repeat this for 5 to 10 times or depending on your strength and endurance. If you feel any sharp pain, stop immediately. You can perform this standing up, but it is not advised for people that have back problems.
Bent Over Reverse Fly
This move is a harder variation of the lateral raise. This move can surely hit you where it matters. It can help tone and bulk up the shoulder and back. This is the ideal move for handling the posterior deltoid. You can perform this move standing up with your knees bent and back slightly bent forward. You can also use a workout bench that has a perpendicular angle. The legs should be stationary during this whole exercise. Start by taking two dumbbells that are slightly heavier when toning and a lot heavier for bulking up. Hold one barbell in each hand and grip it tightly. Face the back of the chair and lay your chest and stomach flat on the back rest. Your body appears to be performing a mid-squat. With palms facing each other, raise the dumbbells in front of you, perpendicular to the bench. Slightly bend your elbows. Start the move by separating the weights from each other until your arms are parallel to the floor. You will feel a contraction in your upper and lower back, shoulder and chest. Slowly bring the weights back to your front. This is one repetition. Do this for 5 to 10 repetitions or more.
There are other exercises you can do to strengthen and tone your shoulders. If you are new, these exercises are best to get you on your way. If you experience severe pain or discomfort during or after these exercises – stop immediately. If the pain continues for more than a few hours go to your doctor to get it examined. If you have any health problems or previous injuries to your shoulder, consult your doctor on applicable exercises and limits.
