The most capable and attractive part of upper body is the fit and fine shoulders. Shoulders are the most resourceful joints of the body that goes through most of the motion, not only during workouts but also in the day to day activities. People find lifting heavy weight and shoulder workouts, a high risk for the shoulders and end with serious injuries which might put off their workout routine for months. A famous sports scientist, the glute guy, Bret Contreras says -“If you think lifting is dangerous, try being weak. Being weak is dangerous”. However, shoulder workouts are absolutely essential when training for back and chest.
Therefore, strengthening your shoulder is surely a necessity.
Let’s explore the shoulder!
Shoulder workout is not only important to get a sculpted and attractive body image but also is a need to get stability and strength to avoid injuries. One of the most fragile joints and mobile joints is shoulder joints since it allows the greatest amount of motion. When the muscles, helping these movements grow weaker, there is instability leading to injuries.
To make the muscles stronger and healthier, there is a need to train them. There are two important muscles deltoids- provides width to the upper body and rotator cuffs- helps to prevent injuries. There are three parts of deltoids, anterior, lateral and posterior deltoids, which are the reasons for the shape of the shoulder and most of its movements.
Here are the most efficient and effective workouts to get your shoulders into shape.
1) Arnold Press
The muscles involved in the elbow extension are triceps which help during this workout. This exercise is targeted for the front and side shoulder muscles.
How to do it?- Grab a pair of dumbbells and bring it to the height of your shoulder. The palms must face you. Press them above your head at the same time rotating your wrists in order to face your palms forward in the top. Going back to the starting position requires rotation of dumbells in the opposite direction.
2) Upright Row
It’s an efficient workout targeting your side deltoids and trapezius muscles also, front delts, rhomboids, and teres minor as synergists.
How to do it?- Grab a barbell with a pronated grip with a little less than shoulder width. As you extend your arms, let the weight rest on top of your thighs with a slightly bent elbows and straightened back. Lift the bar, keeping it close to the body as you raise it, with the help of your shoulder sides. Bring the barbell down slowly to the starting position.
3) Lateral Raise
The dumbbell lateral raise is the best way to strengthen the deltoids and its three heads.
How to do it?- Grab a pair of dumbbells with your palms facing inward and hang them on to your sides. Now, raise your arms until it equals your shoulder level. Pause for a moment or two and bring them back to the starting position.
4)Barbell Push Press
It targets most of the muscles of the shoulder, chest and triceps. How to do it?- Gripping the bar with fingertips, standing with feet, shoulder width apart with elbows pointing forward covers the starting position. The bar should rest on your shoulders and do a shallow a squat pressing up using your heels. Lift the bar overhead until the arms are straight. Bring the bar down to the chest to come to the starting position.
Not a gym-person? But, want a sturdy shoulder? Don’t you worry, you are at the perfect place. Check out these cool workouts you can do at home!
Shoulder workout at home!
It is best for scapular function or the shoulder blades. It also helps to build the core.
How to do it?- Begin with a high plank position placing your hands directly below your shoulder, keeping your toes touched the floor. Keep your body straight. Keeping the arms extended, squeeze your shoulder blades together as if there is something in between them. Then, bring your knees down and repeat the squeezing.
It is best suited for all round strength and core function.
How to do it?- Begin with a push-up position as you face off from the stairs and keeping your feet on the first stair. Without letting your lower back sag, perform a solid push-up. Gradually increase the number of stairs.
It is Indian wrestlers’ traditional style of stabilising their upper body. This focuses mainly on endurance and flexibility.
How to do it?- Stand with your feet shoulder-width apart and bend down so that you are in a down dog position. Keep your back straight and your head between the shoulders. Then, swing your torso just like the upward facing dog position in yoga. Keep your chest forward. The shoulder blades are squeezed. Pull your torso back to the initial position to start over.
It is a compound exercise using more than one muscle.
How to do it?- Just like the previous one, begin with a down dog position. Then, move forward bend your head down touching the ground and come back to the initial position. Fingers are spread over for a tight grip and keep your back straight. Repeat it for a few times.
It is one of the most popular muscle and strength building workout for shoulders. The shoulder, back, arm and chest hold the entire weight of the body.
How to do it?- As the name suggests, it is the vertical version of the normal push-ups. Begin with a handstand position with your arms stretched out. From this initial position push your body upward. Then, bring your body down bending your arms so that your head slightly touches the ground. Repeat them over for a few times.