Exercises for Big Shoulders
From a male perspective the size of the shoulders has been used as a measure of our strength.Large broad shoulders give a look of power and are probably one of the first areas to noticed..Therefore shoulder exercises tend to get a lot of focus in the gym and hence expose the area to injury.. Because of the risk of injury it is extremely important to get the shoulders fully warmed up before any workout and to limit the use of overhead presses. It is very easy to carried away and injure your shoulder (as I have found on a few occasions) and this can limit your ability to work your whole upper body.
So for building big solid shoulders or for just giving them shape and tone these are my favourite 4:
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. With a dumbbell in each hand, you will have your elbows bent, and the weights raised at your ears . Breathe in when the weight is over your head and then breathe out as you slowly lower them.Keep good posture and your head straight throughout the entire exercise.
Lateral Raise – With this exercise, you will stand with your feet about hip width apart. Whilst holding a dumbell in your hands , gently raise the dumbbell 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. What you will do is stand with your feet about hip width apart with a light weight dumbbell in each hand. Slowly lift the dumbbells outward in front of you while you exhale, and hold for a count of one at shoulder level. Gently drop your arms whilst inhaling.
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.. With your chest supported by the bench, raise the DB’s up and out to your sides.. From above it will look like your upper body is forming the letter Y. As the weights are raised you should feel your shoulder blades coming 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 reduce the risk of injury and maintain a balanced appearance.As far as sets and reps go, stick with what you can do safely. If you feel like you are straining and cannot maintain the form use lighter weights .
