Shoulder exercises are an integral part of each and every person’s workout routine. Shoulder exercises can do wonders for you if you are looking for a perfect shape. So the best shoulder exercises are the ones that give your shoulder better strength and bulk (mass).
Shoulder muscles are one of the easier muscle groups to develop through right exercises. There are 20 distinct muscles that help in stabilizing the shoulder, controlling movements and maintaining great shoulder health. The best shoulder exercises involves these main muscles that help the entire shoulder performance and these muscles include:
Pushups are the quintessential shoulder exercise both in building power and muscle mass of the shoulders. It doesn’t need any equipment so it can be done anywhere. Pushups also got redesigned with time and now we have different types of pushups like inclined, diamond, pike, cross-body, staggered push up, etc.
It is undoubtedly one of the best shoulder exercises and many refer to it as ‘incline dumbbell press’. In this exercise adjust your bench at an angle of 45 degrees and then perform standard shoulder press with dumbbells or barbell. The angle helps in engaging the upper part of pectoral muscle rather than using the whole muscle.
They are multipurpose shoulder exercises and can be performed with equipment like resistance bands, dumbbells, cable machines.
It is one of the best compound exercises and it helps in building strong shoulders and increasing stability too. It targets your deltoids, pectorals, trapezius, and triceps.
This is a machine aided shoulder exercise which targets deltoid muscles. It is one of the best shoulder exercises which you can perform for targeting deltoid and chest muscles. In this you have to use both cables at the chest level and then extend your arms to your sides (you have to be in a neutral position).
It is a functional or dynamic exercise which doesn’t need any equipment. It improves shoulder stability. In this you need to lie down on your belly and keep urs perpendicular to your legs so that you make a T shape and raise the upwards. Repeat 8 to 12 times in one set and you can do 3 – 4 sets of this.
It is part of a very killer shoulder workout especially for those who love building those popular “alpha-looking shoulders”. It mainly targets deltoids with upper chest muscles.
It is one of the best shoulder exercises if you are looking to target the trapezius muscle and make your shoulders stronger than before. Stand straight with the back aligned and the legs shoulder width apart and hold the bar. You can add weight as per your choice or for beginners only a bar is enough too.
Well depending upon your requirement and determination for perfect shoulders, the best shoulder workout can be grouped as:
Optimum results can be achieved when you plan a proper mix of exercise according to your strength and requirements. For that reason the shoulder workouts are designed by trainers which are based on weight, height, endurance, age and any medical problems (like cervical pain aggravate with some shoulder exercises, or migraines, etc).
You Might Like – Design Your Perfect Workout Plan With These Exercises
The best shoulder workouts for mass gain may look like this
SHOULDER EXERCISE | REPETITIONS & SETS |
Shoulder press (barbell/dumbbells) | 8-10 reps & 3 sets |
Side Raises (dumbbells/cable) | 10-12 reps & 4 sets |
Reverse Pec Deck | 10-12 reps & 3 sets |
Front Raises (dumbbells/barbell) | 12-15 reps & 4 sets |
Before you plan to pump up your muscles, always remember to have a good warm-up so that the chances of injuries are less. Secondly do not over do for quick and better results. Never perform shoulder exercises everyday. The best way is to do alternate days or two/three times a week only.
Shoulder exercises are very important for overall physical fitness. As shoulders are involved in so many things in our day to day life. So, if you want to flaunt your sized up shoulders with strength then you have the access to guidelines to follow the best shoulder exercises along with the best shoulder workouts for mass and strength.
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