Shoulder Exercises | Benefits, Types & Home Exercise

For those who love to hit the gym, we have a list that you just can’t miss.

Build mass -

The first thing is to build mass by undertaking the most taxing exercises - basically conduct exercises that help you pull heavy weight. Make dumbbells your best friend. Start with 2 sets of a heavy weight target preferably 5 pounds. Next, as you get tired reduce the weight as per your comfort. At last, call that trainer of yours who you paid so much to become your spotter. You can make your spotter help you in weight lifting. In this workout, your front as well as middle delts are put to work together. You can follow a dumbbell marathon such as dumbbell shoulder press>upright barbell row>bent over rear delt ease>side lateral raise>standing front barbell raise over head.

Muscle burn -

A muscle burning workout is an ultimate combination of moderate weight and supersets in order to increase the number of calories burned. The routine can be as mentioned as follows - seated barbell military press>side lateral raise>seated bent over rear delt raise>front cable raise>upright cable row>reverse machine flyes>lateral raise with bands.

The foundation -

It is always advisable to work with weight lifting machines before indulging in free weights. Working with machines will constrain you to a proper motion. Once you master working with a machine, working on free weights will improve coordination and better control. You can begin with military press>side lateral raise>front cable raise>reverse machine flyes.

Make them wide -

Now, you need to begin with a workout that focuses on making your middle delts wider. To begin with, you can use different angles of dumbbell exercises and work on your deltoids when your strength levels are at the highest. Begin with barbell shoulder press>upright barbell row>one arm side laterals>side lateral raise.

Train your chest -

What you require for a good chest is well built front deltoids. Front deltoids are important as they’re engaged in all your pressing moves and inclines. It is advisable for you to separate your chest and shoulder workouts by at least 48 hours into your training program. You can start by barbell shoulder press>arnold dumbbell press>front two dumbbell raise and finish with a front cable raise.

Pre-exhaust -

The pre-exhaust technique is where you start with single joint movements followed by multijoint overhead presses while your triceps are still strong. Starting with single joints relieves your elbows from additional stress. Begin with standing low pulley deltoid raise>barbell front raise>reverse machine flys>machine shoulder military press>upright barbell row.