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Four Important Shoulder Exercises
Shoulders are some thing that should be adored. For men, wide shoulders will surely make them look both tall and broad and women with toned shoulders look both sleek and sexy. So shoulders a really important body part to work on.
It is important to devote some of the work out sessions to the shoulders. Not only they make us look good, they also help bringing strength to exercises like bench press and pull ups. Basically while training for shoulders, we indirectly train our chest and backs also. All of these directly contribute to the complete upper body strength.
Four Important Shoulder Exercises
Standing Overhead Press or Military Press
One of the most essential shoulder exercises and it is performed by most weight lifters and body builders. It is an example of compound pressing exercise.
For doing that we have to set the bar up in the power rack and rest the weight on both the chest and the shoulders. After that, get a good over hand grip and push the bar up to the face and extend the elbows just some times short of a lock out.
Photo Credit: Musclemag.com/Muscle-Building/Articles/4-Alternatives-to-the-Overhead-Press.aspx
After that, pause for a few seconds and out down the weight to the initial position. During the exercise, do not bounce or move, as it will immediately take some pressure off the shoulder.
One can do a push press by bending his or her ankles, which is also a very good exercise, but most fitness instructors recommend the military press for its sheer intensity.
Dumbbell Shoulder Press
There are several variations of the exercise. The first one is the standing one arm dumbbell press, and in the case, one can alternate sides and work out quickly. To do the exercise, one has to stand straight and then take two dumbbells in both hands. Clean both the dumbbells to the shoulder level.
Photo Credit: Leehayward.com/exercises/shoulders/index.htm
Rest one on the shoulder and lift the other one up. While returning the first one, start moving the second one. Hence there will be no rest between the repetitions.
The exercise can be performed in a seated position. When you are seated, you will have some support with the legs as well as the back. So, one can carry more weight while performing the exercise seated.
Seated Arnold Shoulder Press
Though the exercise is slightly awkward, but still it is hugely beneficial. The target area of the exercise is both the front and side head portions of the deltoid muscle. The exercise will begin as like the seated dumbbell press.
Photo Credit: Bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
The dumbbells will be in the front of the face and during the exercise, we will have to rotate the dumbbells externally, the rotation will be complete when the dumbbells reach the highest part. The exercise will complete when the weights will return to its initial position.
Upright Barbell Rows
Hold a bar to the shoulder length of the body. Adjust the weight of the bar. Some of the fitness experts prefer a straight bar and some go for the EZ bar during the upright exercise. After that slowly bend the arm and take the bar up to the chin, pointing the elbows to the either side. The bar will finish just under the chin.
Photo Credit: Bodybuilding.com/exercises/detail/view/name/upright-barbell-row
With a perfect combination of both the compound exercises as well as the isolation exercises, one should be able to build both strong and broad shoulders.
Photo Credit: Frozenshouldertreatments.org/category/shoulder-exercises/