It has been said that the size of the shoulders especially from a
male perspective are a measure of our strength. Large broad shoulders
give a look of power and are probably one of the first areas to get
noticed. Therefore shoulder exercises tend to get a lot of focus in the
gym and hence expose the area to injury. So essentially, it is very
important when working the shoulders at to make sure they are fully
warmed up and that you limit the amount of overhead pressing in a
shoulder routine. As I have found out on few occasions an injury to the
shoulders is easy to get but not so easy to cure and can severely limit
any upper body workouts.
So keeping that in mind for big shoulders or if just need to shape and tone then in my opinion are the 4 best:
Standing Dumbbell Overhead Press - When it comes to exercising for your shoulders this is one of the most popular. For your starting position, you will be required to stand with your feet spread at hip width. As you ensure that your elbows are crooked, gently lift your arms until the dumbbells are at your ear. Slowly lift the weight over your head, exhale, and then lower as you inhale. Remember the rules of your posture-keep it straight and erect at all times during the routine.
Lateral Raise - With this exercise, you will stand with your feet about hip width apart. With a dumbbell of reasonable weight in each hand, you will slowly raise each of the weights out to your sides. Remember to keep a slight bend in your arm at the elbow. Lower your arms just as gently, pause and the repeat the process again.
Front Raise - Because of the demanding nature of this exercise, it is advised that you perform it with lighter weights. To start, you will need to set your feet at hips length whilst holding a dumbbell in each of your hands. Whilst still maintaining a grip on your dumbbells, raise your arms until your shoulder level is reached and then do a one count. Slowly lower, and inhale.
Reverse Fly - The reverse fly works the rear head of the deltoid but again should be performed with caution. I prefer to perform this on a adjustable bench set to a 60-degree incline position. Get a pair of light dumbbells and lie chest down on the bench. Keeping yourself fully supported slowly raise the dumbbells up and out to the side. From above it will look like your upper body is forming the letter Y. As you raise the weights, your shoulder blades should come together. Along with the rear deltoid muscles this exercise works your rhomboids and the middle section of your traps.
A good shoulder workout includes exercises that focus on all the muscles in the deltoid to diminish the risk of injury and maintain a balanced look. With regard to reps and sets stick with a routine that you can perform safely with proper technique. If good form cannot be maintained then lighten the weight.
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So keeping that in mind for big shoulders or if just need to shape and tone then in my opinion are the 4 best:
Standing Dumbbell Overhead Press - When it comes to exercising for your shoulders this is one of the most popular. For your starting position, you will be required to stand with your feet spread at hip width. As you ensure that your elbows are crooked, gently lift your arms until the dumbbells are at your ear. Slowly lift the weight over your head, exhale, and then lower as you inhale. Remember the rules of your posture-keep it straight and erect at all times during the routine.
Lateral Raise - With this exercise, you will stand with your feet about hip width apart. With a dumbbell of reasonable weight in each hand, you will slowly raise each of the weights out to your sides. Remember to keep a slight bend in your arm at the elbow. Lower your arms just as gently, pause and the repeat the process again.
Front Raise - Because of the demanding nature of this exercise, it is advised that you perform it with lighter weights. To start, you will need to set your feet at hips length whilst holding a dumbbell in each of your hands. Whilst still maintaining a grip on your dumbbells, raise your arms until your shoulder level is reached and then do a one count. Slowly lower, and inhale.
Reverse Fly - The reverse fly works the rear head of the deltoid but again should be performed with caution. I prefer to perform this on a adjustable bench set to a 60-degree incline position. Get a pair of light dumbbells and lie chest down on the bench. Keeping yourself fully supported slowly raise the dumbbells up and out to the side. From above it will look like your upper body is forming the letter Y. As you raise the weights, your shoulder blades should come together. Along with the rear deltoid muscles this exercise works your rhomboids and the middle section of your traps.
A good shoulder workout includes exercises that focus on all the muscles in the deltoid to diminish the risk of injury and maintain a balanced look. With regard to reps and sets stick with a routine that you can perform safely with proper technique. If good form cannot be maintained then lighten the weight.
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