Exercises For Shoulder what you are searching for RIGHT !!
So before providing you the best Exercises For Shoulder we should discuss some basic information to give you a better understanding.
So basically shoulder muscle(Deltoids) is divided into three parts :
1. Anterior Fibres: the muscle fibres of the anterior part of the shoulder.
2. Lateral Fibres: the muscle fibres of the lateral part of the shoulder.
3. Posterior Fibres: the muscles fibres of the rear part of the shoulder.
The shoulder joint is the most mobile joint it has various joint actions:
Shoulder Flexion: When you move your arm toward the front of your head.
Shoulder Extension: When you move your arm and stick them behind your body.
Shoulder Abduction: When you move your arms to the side of your body.
Shoulder Adduction: When you move your arms toward the mid of your body.
Shoulder Circumduction (360°): the circular 360° movement of your arm is known as circumduction.
Also Internal rotation & external rotation of your rotator cuff muscles.
let’s talk about the origin and insertion of shoulder muscle:
- Origin: clavicle border of the acromion and lower edge of the spine of the scapula.
- Insertion: deltoid tubercle of the humerus of mid-lateral side.
Now let’s talk about the execution of these shoulder exercises :
Exercises For Shoulder Muscles
1. OVERHEAD PRESS:
The equipment we need is dumbbells/ barbell and we can do this exercise in standing position as well as in a seated position, for a seated position, we need a bench with back support.
A) Standing Shoulder Overhead Press :
- Stand straight with a shoulder-width stance
- Pick the dumbbells/barbell
- Make sure your grip is just 1-2 inches wide than your shoulder width ( for barbell)
- Make sure your chest is up, spine is neutral
- The scapula is retracted and depressed
- Press them over your head in a straight line
- Bring down to in controlled motion down to your chin.
- Repeat the same movement for about 6-12 repetitions
B) Seated Shoulder Overhead Press :
- Make sure you have a bench having a back support
- Sit upright with the bench support, neutral spine
- Retracted & depressed scapula
- Perform the same movement as standing overhead press
2. FRONTAL RAISE (FRONT RAISE):
- Stand straight with a medium shoulder width stance of feet
- Pick up the desired pair of dumbbells
- Keep your neck neutral
- Keep your spine neutral (chest up)
- Raise your one hand in front of your shoulder till your eye level
- Take a short pause, feel the anterior part of your shoulder muscle
- Take back the dumbbell down slowly with controlled movement
- Repeat the same process with your other hand
- Hit 6-12 reps with each hand.
3A. LATERAL RAISE (SIDE RAISE) :
- Stand straight with a medium shoulder width stance of feet
- Pick up the desired pair of dumbbells
- Keep your neck neutral
- Keep your spine neutral (chest up)
- Raise both the dumbbells insides till up to your shoulders
- Pause for a second, feel lateral part of shoulder muscle
- Bring the dumbbells down slowly in a controlled way (till they are few inches away from your buts)
- Repeat this movement for about 6-12 times.
OR
3B. LATERAL RAISE ( SEATED):
- Sit straight on a bench with a neutral spine
- pick up the desired pair of dumbbells
- keep your neck neutral
- keep your spine neutral (chest up)
- raise both the dumbbells insides till up to your shoulders
- pause for a second, feel lateral part of shoulder muscle
- bring the dumbbells down slowly in a controlled way
- Repeat this movement for about 6-12 times.
4. UPRIGHT ROWS:
- Stand straight with a shoulder-width stance
- Pick up the barbell with desired weights
- Make sure your grip is as wide as your shoulder width (overhand grip)
- Make sure your chest is up, spine is neutral
- Bring the barbell up, till your lower chest
- Along with your body
- Make sure there is not so much gap between the barbell and your body
- Bring the barbell down slowly in a controlled way
- Squeeze 6-12 reps of this movement.
5. REVERSE FLIES :
- Stand with shoulder-width apart
- Pick dumbbells of desired weight
- Hold dumbbells at your sides
- Press your hips back in a hinge motion
- Now maintain a tight core, hip hinge and knees slightly bent
- Make sure your chest is almost parallel to the ground
- Keep your back straight, neck neutral
- Keep your elbow slightly bend and locked
- Now lift the elbows towards your rear shoulder
- Pause for a second, feel that rear deltoid
- Repeat the movement for about 6-12 repetitions.
Tips
1. Inhale when you do negative part of the movement ( when you are not pushing or pulling weights).
2. Exhale when you do a positive part of the movement (when you are applying force).
3. Don’t rush your movements.
4. Perform slowly.
5. Use the weight, which you can control.
6. Control the weights, don’t let the weight control you.