FITAHOLIC

Complete Shoulder Development

A really defined, v-shape back is amazing to see. To achieve this definition you must do a lot of power training which is the most powerful when you are a beginner to exercising. This is because the deltoids respond very well to working with heavy weights. Some of the exercises that I recommend for beginners may seem very difficult but they are instrumental in developing strong shoulders. Your shoulders are worked every time you perform bench presses, deadlifts, bentover rows, and various other exercises that need your shoulders to be strong to aid in the exercises.

The question that I receive most for shoulder development is how heavy should he/she go in weights when working out the shoulders. With shoulders you should go as heavy as possible while maintaining proper form.

Pic - Clean and Press - The purpose of this exercise is to train the front and side deltoids. This exercise will also help build total body density and strenth. To begin squat down with your feet hip width apart and lean forward, now grab the bar with an overhand grip. Now with the legs drive the bar straight up to your shoulder height, now tuck your elbows in and under to support the weight of the bar and press straight forward. Bring it back down to your should height and then tuck your shoulders in and bring the bar down in a squatted position. Caution: keep your head up and if you are new to this exercise then try performing this exercise with no weight at first.

Pic - Upright Rows - This movement is performed to strengthen the entire shoulder girdle and upper back. Grab your barbell with an overhand grip while letting the bar hang down at arm’s length in front of you. Now lift the bar straight up to a point just below your chin, keeping your elbows out and up higher than the bar. Then the lower the bar back to the lowest position. Your back is allowed to sway while performing this exercise.

Pic - Push Presses - Utilize this great exercise to develop deltoid strength. Now take a hold of a barbell with an overhand grip with your hands slightly wider than shoulder width apart. Now press the weight upto your shoulder height, bend your kness and press the weight up with your legs to get the bar moving. Press the bar overhead and lock it out, then lower to shoulder position and repeat.

Pic - Front Dumbbell Raises - Purpose of this exercise is to develop the front head of the deltoids. I prefer doing these standing but you can be seated if you like. Begin with a dumbbell in each hand and lift one weight out and up in a wide arc until it is higher than the top of your head. Now lower the weight while keeping it under control and simultaneously lift the other dumbbell. Make sure that the dumbbells pass each other infront of your face and not the side so that you are working the front of the deltoids correctly.

Pic - Mac Raise - Purpose to work the entire head of the deltoid. Begin with a dumbbell in each hand. Raise one dumbbell straight infront of you while raising the alternate dumbbell to your side with your elbow up. Bring both of the weights down together and alternate.

Pic - Behind the Neck Press - Purpose is to train the front and side deltoids and as well the triceps. I prefer to do presses sitting for safety reasons. Grab your barbell and place it on your shoulders behind your head. Press the weight straight up and then lower, make sure to keep your elbows wide and back.

When you are ready for some advanced shoulder workouts go here.

video coming soon

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