Shoulder workout in the gym
Strong and broad shoulders along with a muscular chest and attractive body also enhance a person’s personality. Like other parts of the body, shoulder exercises are very important.
For the development of deltoids it is necessary that it be trained in other ways, only then can a strong and broad shoulder of a person be made.
So today, through this article, we will tell you about some of the methods and workouts that you will be able to make strong and wide shoulders with a guarantee.
So let’s find out the shoulder workouts at the gym.
Know these important things about the shoulder -
Deltaid is the largest muscle in the shoulder. These deltoids need to be trained to be accurate and powerful.
Deltoids is divided into three parts -
Sidel / Middle Deltoids.
For these three parts, it is trained by various exercises.
Warm-up before doing Shoulder Workout -
Warm-up is very important for the shoulders. Warm-up not only protects against injuries, but also makes it suitable for major workouts.
Another reason for shoulder warm-up is that the shoulder joints are very weak, and when they are under a lot of pressure, they can break, so warm-up are needed for any part of the body, not just the shoulders.
Stretching: -
You must do 4 to 6 minutes of stretching before doing the main exercise of the shoulder, especially for the shoulder muscles.
Turning the hands: -
For shoulder warm-up, first rotate the hands clockwise and then anti-clockwise. This will open your shoulder muscles and you will be able to workout well.
Apply warm-up sets: -
Whether you use 4 sets or 6 sets in your workout, you must apply warm-up sets before applying these sets.
Warm up sets put 10 to 14 repetitions with light weight.
Top 6 Shoulder Exercise at gym -
Sitting Arnold Press
Seated Overhead Dumbbell Press
Reverse Peck Deck Fly
Overhead Shoulder Press
Lateral Raises
Face Pulls
Sitting Arnold Press -
Our first exercise is the Sitting Arnold Press is a workout used to build the sitting dumbbell press and shoulder size and strength.
The Arnold Press, named after Arnold himself, is an exercise that is used to target every head of the deltoids.
How To Do :-
Set up an adjustable angle bench up to 90 degrees and choose the desired weight from the rack.
Put the end of the drums on your knees and sit on the bench.
Using a safe and controlled motion, pull the knee up once to place each dumbbell.
Once the dumbbells roll, turn your palms so that they will face you.
Take a deep breath then press the overhead to the dumbbells and contract the deltoids by expanding the elbow.
When you press, roll the dumbbells until your palms move forward.
Slowly return the dumbbells to their. Starting position (depending on the length of the arms the arms should be about 90 degrees or slightly lower).
Sets - 4
Reps - 8-14
Seated Overhead Dumbbell Press -
Our second exercise is the Seated Overhead Dumbbell Press. This exercise is considered to be the best exercise for the shoulders.
Through this exercise, you will train the deltoids in front of you.
How To Do :-
To do this exercise, first take the dumbbells in your hands and sit on the bench.
Place the feet firmly on the ground.
While pressing the dumbbells, move it upwards then slowly bring it downwards.
Keep in mind that while bringing the dumbbells down, do not carry the shoulder straight down.
Sets - 4
Reps - 8-14
Reverse Peck Deck Fly -
Our third exercise is the reverse peck deck fly. This exercise is considered to be one of the most effective exercises. Through this exercise, we will train our posterior deltoids, i.e. the shoulder muscles in the back.
How To Do :-
To perform a reverse pack deck fly, first place the chest and abdomen firmly on the bench.
Slowly bring both arms backwards as shown in the image.
Perform this exercise slowly.
In the beginning, start it with a light weight and then increase the weight.
Sets - 3
Reps - 13-16
Overhead Shoulder Press -
Our fourth exercise is the overhead shoulder press. It's a compound exercise in which you can lift as much weight as possible.
This exercise trains the whole shoulder. Apply it to your shoulder workout routine.
How To Do :-
To do this exercise, first of all use the bench.
Keep your back firmly on the bench.
Make the group according to the width of the shoulder.
In the initial position, bring the barbell over your upper chest, then press the barbell to lift it upwards.
Sets-4
Reps - 10-12
Lateral Raises -
Our fifth exercise is lateral raises. This exercise is considered to be a very good exercise. Through this exercise, we will train our side i.e. the middle shoulder.
How To Do :-
To do this exercise, first keep the body locked.
Start it with a light weight in the initial time.
Slowly bring the dumbbells up and down as shown in the image.
Sets - 3
Reps - 8-10
Face Pulls -
Our sixth and final exercise is face pulls. This exercise also targets our posterior deltoids. People ignore this problem a lot, so we have included this exercise in our workout routine.
How To Do :-
Use Rope to perform this exercise.
Keeping the body straight, bend the knees lightly.
Bring the rope towards your face as you do the biceps pose.
Sets - 3
Reps - 10 12
Apart from this, there are a lot of exercises for the shoulder like -
Shoulder pushup
Front dumbbells ridges
Barbell up-right cry
Dumbbell inc
But if you want to make a wide and strong shoulder then follow our top 6 exercises.
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Read more :- Why is an Exercise Plan Important?-Gym Full Body Workout Plan.
What Have You Learned -
I hope I have given you complete information about exercises to make shoulders wider and stronger.
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