Check out the 15 best shoulder exercises for muscle growth, picked by. Jeremy Essier.
15 Best Shoulder Exercises for Muscle Growth
“A quick Google search for the best shoulder exercises turns up an overwhelming number of exercises and workouts. But how many of you have tried everything in this book and been disappointed? What you need, and wish someone had told me long ago, is something more structural behind shoulder training. We’ll break down the best shoulder exercises for each of the areas to show you how to make your shoulders bigger and wider, and how to choose the one that best suits your body and equipment availability.Three areas of the shoulder How to combine them all into a weekly routine to grow them all.
front delts
“Start with the front deltoid. The direction of the muscle fibers is approximately 45 degrees lateral to the torso. Let’s apply a little “tweak” to the five best overhead pressing options. The first exercise to consider adding to your shoulder workout is the standing overhead press. This exercise has been shown to activate the front-his delt very well, higher than the traditional front-his raise. Next, the standing dumbbell overhead press has been shown to provide the best activation in all three of his shoulders. The third exercise is the seated dumbbell shoulder press. This greatly increases stability for full shoulder isolation. Then there’s the kneeling mine press. It helps tackle muscle imbalances, especially if you tend to only do barbells, and finally pike he push-ups. Helps target the anterior deltoid without equipment. “
sauce: Provided by CrossFit Inc.Side head
“Next is the lateral head – which helps broaden the shoulders. First is the dumbbell lateral raise. The third is the Standing Cable Y Raise, which brings your side deltoids to a fully contracted position.Can’t access the cables? Y-raises are the best option, and last but not least, the upright rows – but the better kind that are easy on the shoulders.
rear delts
“Finally, when it comes to how to get bigger shoulders, we can’t forget the back deltoid. To work this muscle most effectively, pull your elbows at a 45-degree arm angle to your torso. The first exercise is the rear delt swing, then using the exact same set-up and pair of dumbbells, bend the elbows to turn the swing into a row to work the rear delts. can fail completely.
sauce: Photo credit: CrossFit Inc.“Now moving on to the standing barbell rear delt row. The key here is the angle of your elbows and how high you pull the bar. Using wide attachments and a 45-degree elbow angle allows you to work on cable machines as well. The same concept can be applied, and last but not least, an exercise from coach Paul Carter that trains the posterior deltoid in full extension, called the posterior delt cable pull, on a cable machine. You can also do these with resistance bands if you don’t have access.”
workout routine
Now comes the most important part. Include all the shoulder exercises you’ve learned into your workout routine. Your anterior deltoids are likely already well developed, so choose just one main anterior deltoid exercise throughout the week. From each of these categories he will want to pick two exercises to further emphasize his side and rear deltoids. Do 3-4 sets of each exercise, which he can incorporate into his existing workouts throughout the week, or do it all in one shoulder workout. “
Examples of shoulder routines:
front delts
standing barbell overhead press
side delts
Dumbbell Lateral Raise
Chest Support Dumbbell Y Raise
rear delts
Rear Delt Swing → Rear Deltrow (Dropset)
rear delt cable pull
“But once you find the best shoulder exercise that works for you, stick with it every week. Only if your strength plateaus or you’re simply bored with one of these exercises, add another from your list. Consider switching to exercise, which is typically done every four to eight weeks.”
Video – 15 Best Shoulder Exercises for Muscle Growth
learn more
Shoulder muscles are important.
15 Best Shoulder Exercises for Muscle Growth – Traps
The trapezius muscle is a large triangular muscle that covers the back of your neck and extends down your spine. It mainly works to move the scapula (scapula) in all directions and also helps to turn the head. The upper part of this muscle is innervated by C6, C7, C8 and the lower part by C5, C6.
The trapezoid acts as an extensor for your arms when you reach forward behind your back or over your head. If the arm is rotated outward while reaching in front or behind the body, this muscle also contracts during these movements.
15 Best Shoulder Exercises for Muscle Growth – Latissimus Dorsi
The latissimus dorsi muscle is a broad, flat muscle in the back of the body. It covers almost the entire back and extends from the waist to the armpits. This muscle is responsible for moving the arm up and down and rotating it inward (adductor) and outward (abductor).
15 Best Shoulder Exercises For Muscle Growth – Rhomboids
The rhomboid is located between the scapula and the thoracic vertebrae. They are involved in shoulder movement and also help maintain posture.
Shoulder muscles are important.
The shoulder muscles are important for many movements, especially arm and shoulder movements. It also plays an important role in maintaining a healthy shoulder.
Below is a list of muscles found in the shoulder region.
- deltoid (shoulder muscle)
- pectoralis major (chest muscle)
- latissimus dorsi (back muscle)
Conclusion – 15 Best Shoulder Exercises For Muscle Growth
Shoulder muscles are important for movement, support and stability. Overuse, poor posture, or improper lifting techniques can cause injury. If you feel pain in your shoulder, talk to your doctor about the best course of action.
