shoulder muscles also known as the deltoids are among one of the
most eye-catching muscles because they widen your body and give
it a better V-Shape along with your lats. Having a pair of rock
hard and massive deltoids which resemble boulders is very impressive.
The truth is it's not very difficult to blast your shoulders to
optimum growth once you know how to do it and you don't need expensive
or sophisticated equipment to achieve your goals. This article
will focus on basic body building shoulder exercise with weight
training but which will give you big rewards. The deltoids exercises
that I am going to give you use only free weights and they work
the shoulder muscles really well. Please note that the weights
should not be too heavy to avoid shoulder injury.
Here are 4
Press or Dumbell Press
or dumbell press is a powerful deltoid exercise. You can use either
a barbell or two dumbells. You can stand or remain seated. This
exercise is performed with the barbell at shoulder level with
a wide hand grip and you have to push it up then lower it down
at shoulder level again in front of your body. Then repeat. You
can do 3 sets of 8-10 repetitions. Works the whole shoulder and
the rotator cuff. This exercise will put pressure on the rotator
cuff and it's important to warm up well first.
with two dumbells, this exercise focuses on the side deltoid muscles,
mostly the middle part. While standing with one dumbell in each
hand, lift your arms on each side till shoulder level, then lower
them down. Repeat. You can do 3 sets of 8-10 repetitions.
A bit the
same movement as side lateral raises but which focuses mostly
on your rear deltoid muscles, this exercise is performed while
you're seated with body inclined forward or standing with your
knees bent above 90 degrees. Then, raise your arms on each side
till shoulder level with one dumbell in each hand, then lower
them down. Repeat. Go for 8-10 repetitions of each set of 3.
works the front deltoid muscles and is performed by raising your
arms till shoulder height, one dumbell in each hand to the front
of your body while alternating them, then lower then down. Repeat.
8-10 repetitions for 3 sets will do.
The above shoulder workout will develop your deltoid muscles completely
and coupled with proper nutrition and rest, your shoulder muscles
will get impressive growth.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.