The deltoid or shoulder muscle group is one of the most visually appealing. When you have developed these muscles, you will add width to the upper body and create the v-taper that leads to the waistline. There are three parts to the shoulder and they are the front, side, and rear. When you train your shoulders, it will be different to other parts of the body as there is more to it than just creating a large deltoid. It is vital that symmetry and proportion are maintained.
The effect of a killer shoulder workout will also have a different feeling to other parts of the body. Shoulders can often feel sore and this can make it harder to learn about training from experience. To ensure that you have covered all of your bases when training your shoulders, there are certain exercises that you should complete.
The Dumbbell Shoulder Press
Your form will be very important when it comes to this exercise. To start this exercise, you need to hold a dumbbell in each hand and have them at shoulder height. You will then lift the dumbbell above your head and touch them together before lowering them again.
This free weight shoulder exercise will add more range to the movement when compared to a barbell, but either can be used. It is important to remember that not all of your shoulder muscles are used during this movement. Only the front and side will work and this is why you need to have variety in your exercises.
The Military, Push Or Machine Press
These exercises are very similar to the dumbbell press as it has a similar movement, but it will be slightly different. These exercises will be performed with a barbell instead of a dumbbell. To start this exercise, you will need to place your hands wide on the barbell and have this slightly above the chest. You will then have to raise it over your head to a full extension before lowering it.
The military press will be done while you are sitting down while the machine press is done at a specific machine. The push press will be done while you are standing up. When you complete the push press, it is good to add some extra reps as you will be able to bounce the bar off your legs to add a bit of momentum to your lifts. The front and side deltoids are the ones that will be worked when you complete these exercises.
The Front Dumbbell Raise
This is a simple dumbbell shoulder exercise which will work and build up the front deltoid. To do this exercise, you need to hold the dumbbell in one hand and raise this from the waist to the front of the body. You will need to carry this on until it is over the head with your elbow locked out or slightly bent. This will provide you with a good pump and your muscle will generally feel very sore immediately.
Lateral Machine And Cable Raises
The purpose of this exercise will be to build the side deltoid which gives the shoulder a rounded look. When using a dumbbell, you will need to hold it in one hand at the side of the body. You should then raise the arm in a wide arc to above shoulder height before lowering the arm.
You can complete this exercise from a standing or seated position. Sitting while doing this exercise will provide better stability to the movement and reduce any cheating. If you want to complete the cable movement, you will need to pull the arm across the body as if you were drawing a sword.
Bent Over Laterals
You may have noticed that these exercise neglect the rear deltoid. You will need to be a bit creative when it comes to working this muscle and there are limited options available in terms of exercises. One of the biggest mistakes that you could make is to build up the rest of the shoulder without any thought to the rear deltoid. Completing a few sets at the end of your workout will not help as it will not be in proportion to the rest of the shoulder.
You should look at starting your shoulder routine with a rear deltoid exercise to ensure they get the workout they need. To do this, you can be seated or standing and bend over at a 90-degree angle. You should hold dumbbells or cables in each of your hands then raise the weights from a relaxed position out to the side in an arc motion. The movement will be the reverse dumbbell fly and works the rear muscles. When using cables, you should have them crossed when you start and keep your arms straight when completing the movement.