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The shoulder muscles are one of the most visible muscle groups, and well developed broad shoulders are a sign of health and strength. As it can be seen in the above sketches, the shoulder muscles are made of three parts (pairs of heads: anterior, lateral and posterior). Each pair of heads is like a separate muscle and requires separate exercises aimed at developing a specific pair of heads. Proper training (with the purpose of comprehensive development of shoulder muscles) should be included in the exercise for all the deltoids. The number of series, the number of repetitions, and the weight we use in individual training sessions should be matched to the specific pair of heads.
Since the shoulder muscles are active in all the exercises in which the shoulders work, during the week, the particular deltoids are tired at a different degrees (during different exercises, different heads are involved) and the workout plan should consider the work, which was done during the preceding workouts (on other muscle groups). Consequently, performing the same number of series on all parts of deltoid muscles is not advisable - it may lead to over-training of one and under-training of the others. The general rule is to perform at least one exercise for each pair of heads.
Time needed for full recovery of shoulder muscles
- at low intensity of training - 48h (2 days)
- at medium intensity of training - 72h (3 days)
- at high intensity of training - 96h (4 days))
Before you start training your shoulder muscles, the proper warm-up (as before each workout) should be performed (full three consecutive warm-up phases), not warmed up properly shoulder muscles are vulnerable to injuries. Also do the muscle stretching exercises. Then perform 1-2 series of exercises with lighter weights, doing more repetitions in series (12 - 20 repetitions). By gradually increasing the weight and reducing the number of repetitions in the series, the correct training rhythm will be achieved.
Exercise 1: In a standing position: feet a little wider than the shoulder width (or with one leg slightly forward to maintain balance); push the chest forward, keeping the natural curvature of the spine. The bar grip is slightly wider than the shoulder width (the closer the grip, the bigger the work of the triceps arms). During exercise only arms and shoulders work (avoid trunk and legs motions).
Exercise 2: In the sitting position: sit on a bench, legs slightly spread, chest pushed forward, keeping the natural curvature of the spine. This position partially protects against lower back injury. To reduce the pressure on the intervertebral discs, use a bench with backrest. Press the barbell as in the previous exercise.
Tips: The above exercises are not recommended for beginners as the slightest mistakes in performance can cause dangerous injuries.
Exercise 1: With a smooth motion press the barbell from behind the head and then lower to the shoulder line (or to the line of ears). Again press the bar and stop the motion before straightening the arms, and to maintain the constant tension of the exercised muscles. In the version of lowering the barbell to the ear line, the risk of shoulder joint injuries is reduced and increased the tension of the muscles.
Exercise 2:In this exercise, the Smith machine is used instead of barbell.
Tips: The above exercises are not recommended for beginners as the slightest mistakes in performance can cause dangerous injuries.
Exercise 1: Hands clenched on the dumbbells so that palms are facing forward (or in the case of the so-called hammer grip - hands facing to the head with fingers throughout the whole motion). Motion should be performed under full control of weight – the position is also important during exercise - similar to the position at the barbell press (the chest is pushed forward, the natural curvature of the spine).
Exercise 1: Hold dumbbells with the reverse grip and lift to the height of the shoulders. At a steady pace, press over the head to the position preceding the locking of the arms (that is during the motion, this allows to keep the constant tension of the muscles). During pressing, change the position of the hand using the overhand grip (fingers clenched on the dumbbells facing forward). At a top position, hold the weights for a short moment and then lower to the starting position.
Exercise 1: In the starting position, the torso slightly bent forward, the arms with dumbbells slightly bent in the elbows and down, the palms are facing. Start the rising motion with bent arms, elbows in each phase of the movement ahead of the hands. Lift the barbell above the shoulder line and without stopping, lower slowly (or hold at the top position for a moment for additional muscle tension). Exercise can also be done with a dumbbell in one hand in the leaning position - hold a rail, gymnastic ladder or some other machine and lean the torso to one side (one hand holds the railing and the other holds the dumbbell) and lift the dumbbell aside up to the shoulder level (at this point motion can be locked for a moment) then lower it to the starting position.
Tips: Avoid swinging the body and bending backwards while exercising, as it engages additional muscles in training.
Exercise 1: In a standing position: the torso is set in a position close to be perpendicular to the floor, maintained without unnecessary movements in the most possibly stationary position. With a circular motion, lift the dumbbell up to the maximum, keeping the trained muscles in a state of tension all the time. Try to make the return move of the dumbbells on the same path. In order to obtain the additional muscle tension, it is advisable to stop barbells for the moment at the top position.
Exercise 1: We stand a little wider than the shoulder width, the grip on bar at the shoulder width. Slowly, controlling the motion, lift the barbell toward the chin, trying to move it as close as possible to the trunk. Elbows raised above the barbell bar. The lifting movement is finished when the barbell is at chest level (or we try to lift the bar to the chin), also lower it slowly without unnecessary motions. Alternatively, the grip on the barbell can be wider (even wider than the shoulder width) the deltoids muscles are more active. In this version of the exercise, pressing the barbell is finished at the at the chest level.
Tips: A reasonable selection of weight is recommended, because the exercise is strongly stressing shoulder joints (especially in the narrow grip) and can cause painful injuries.
Exercise 1: Exercise is performed the same way as the previous exercise.
Tips: It is recommended to exercise with dumbbells, after the proper technique of exercising with barbell is achieved.
Exercise 1: We stand slightly wider than the shoulder width, grip wilder than a shoulder width. Depending on the type of barbell, grab with an overgrip (using a straight barbell) or angle reverse grip (using an EZ barbell). A hammer grip with the multi-grip bar, which extends the area of the exercised muscle groups (pectoralis muscles with deltoids). Lift the bar with a smooth motion over the level of the shoulders, and lower it similar way, to maintaining a stable posture. At the top, the movement can be stopped to obtain additional muscle tension. When lowering the bar, there should be a full control over the weight.
Tips: A careful selection of weight is recommended, because the exercise can cause injuries.
Exercise 1: The technique as in the exercise with barbell (see previous exercise), with the difference that moves can be performed simultaneously with both hands or with one hand, alternating sides (one arm lifts the weight when other while resting, then change of arms) or alternatively, when one arm lifts the weight up, the other moves its weight down. A grip on the dumbbells suitable for the purpose of the exercise.
Exercise 1: Begin the motion slightly below the level and raise the dumbbell until we feel the lack of tension in the shoulder muscles, which is more or less vertical. The grip can be as in the animation (works: posterior part and lateral part of deltoid muscles), but also the grip with the thumb downwards can be applied, isolating more the posterior muscle of the shoulder muscles.
Exercise 1: Exercise is performed as Dumbbell front raise but dumbbells are replaced by pulley cables
Tips: The excessive weight should not be used, so when the bar is lowered, it does not hit the ground (full control of the weight and motion).
Exercise 1: Exercise is performed as Dumbbell lateral raise but dumbbells are replaced by pulley cables
Tips: The excessive weight should not be used, so when the bar is lowered, it does not hit the ground (full control of the weight and motion).
Exercise 1: Exercise is performed as Bent over dumbbell reverse fly but dumbbells are replaced by pulley cables
Tips: The excessive weight should not be used, so when the bar is lowered, it does not hit the ground (full control of the weight and motion).
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