Fitness Program For Beginners : Becoming More Muscular and Stronger: Everything To Start Fitness Program For Adults by Christopher Kalist

Author:Christopher Kalist [Kalist, Christopher]
Language: eng
Format: azw3, epub
Published: 2020-09-28T00:00:00+00:00

Shoulder Exercises for Strength and Flexibility

Lateral Raises - Bent Arm

The bent-arm lateral raise is an excellent move to work the shoulder muscles, specifically the middle part of the deltoid. It also involves the other parts of the shoulder (front and back deltoids) as well as the traps (upper part of the back).

By sitting on an unstable surface, as shown in this version, you can increase the difficulty of the exercise. For even more intensity, you can do this exercise standing on one leg.

Sit on a ball or chair holding weights in each hand, elbows bent at 90 degrees and abs contracted.

Keep the elbows bent, lift the arms out to the sides to shoulder level.

Lower back to start and repeat for 1-3 sets of 10-16 reps.

Tips

Use these tips to make sure you're using proper form:

Keep the back straight and the abs contracted throughout the movement.

Keep the elbows at 90 degrees the entire time. At the top of the movement, think of pouring a pitcher of water and really contract the shoulders.

2

Lateral Raises

This version of the lateral raise is a bit more challenging than the bent-arm version shown previously because the arms are straight. Whenever you have a longer lever to work with, you increase the difficulty of the exercise, which means you may not be able to use as much weight as with the bent-arm version.

The key to doing this move correctly is to keep a slight bend in the elbows but to keep them pointing towards the back of the room rather than towards the floor, which is a common mistake. Think of leading with the elbows rather than the hands or wrists.

Sit or stand and hold light-medium weights at the sides.

Keeping a slight bend in the elbow, lift the arms out to the sides, stopping at shoulder level.

Lower back to start and repeat for 1-3 sets of 10-16 reps.

Tips

Use these tips to make sure you're using proper form:

Keep the back straight and the abs contracted throughout the movement.

Keep the wrists straight and the elbows just slightly bent.

3

Overhead Barbell Press

The overhead press is often a standard move in most routines because it hits every part of the shoulder with an emphasis on the front and middle part of the deltoid.

This is also a tough exercise because you're pressing a weight over your head, so you may not be able to lift as much weight for this move as you do for other exercises. If you're using a heavy weight, you might want to sit on a chair or bench that has back support.

Using a medium-heavy barbell, hold bar with hands a little wider than shoulder-width apart.

Start by bringing the bar up to forehead level, elbows bent.

Slowly press the weight overhead without arching the back--keep the abs in tight and don't lock the elbows at the top of the movement.

Exhale and lower back to start.

Repeat for 2 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

Tip

Use these tips to make sure you're using proper form:

You might see people doing this exercise by bringing the weight behind the neck.

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