If you’re looking for a day at the gym that will challenge your body and get those muscles burning, then Shoulder Day is definitely for you! Whether you’re a beginner or an advanced lifter, building strong shoulders can help support every other part of your lifting routine. But how do you know what kind of shoulder workout to do? Here we will give an overview of all the different types of shoulder exercises and provide some tips on how to build up those muscle groups safely and effectively.
Making a Good Shoulder Workout Routine
Everyone, from professional bodybuilders to newbie gym rats, has an opinion on the best shoulder workout plans. There are a lot of different shoulder workouts out there, but the ones that actually work have two things in common: a good warm-up and a good balance of exercises.
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Warming Up Shoulders
If you go to the gym regularly, you know the importance of warming up. It's not going to be the most fun part of your workout routine, but it is essential. Preparing your muscles and nervous system for physical activity by engaging in a warm-up and stretching routine is essential.
Getting your muscles and joints warmed up increases blood flow and helps you move more freely. Pain and injuries are avoided because of the decreased likelihood of muscle tears and strains.
Examples of effective shoulder warm-ups are:
- Alternating chest hugs
- Straight arm circles
- Shoulder rolls
- Yoga push-ups
Shoulder warm-ups typically last between 10 and 15 minutes. Focus on exercises that use your body weight rather than free weights like dumbbells, barbells, and kettlebells while your muscles are still "cold."
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Targeting Deltoid Muscles and the Rotator Cuff
The rotator cuff is a particularly injury-prone muscle group, so it's important to focus on it in your shoulder workouts. Your deltoids should feel the same way. Strengthening these muscles is essential if you want to lift heavier weights without risking serious shoulder injuries. Somewhat unexpectedly, the deltoid muscle in your shoulder is actually made up of three "heads":
- In the front of your shoulders, you'll find a muscle known variously as the front deltoid, anterior delts, or anterior head.
- Medial deltoid, middle delt, or lateral head — the middle portion of the shoulder muscle
- The shoulder muscle at the back is also known as the posterior deltoid, rear deltoid, or posterior head.
Shoulder exercises that target the rear delt are necessary because it is this muscle group that gets the least work in daily life.
Your rotator cuff is a group of muscles and tendons that surround your shoulder socket. This network of muscles and tendons serves to maintain the humeral head's position within the shoulder socket. Raise your arms above your head and rotate your shoulders inwards and outwards thanks to the strength of your rotator cuff muscles. All the shoulder muscles need to be used and strengthened if you want to begin lifting heavier weights. If you do this, you can safely engage in weight training to build muscle.
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Best Shoulder Exercises for Shoulder Day
A small amount of effort can have a large impact on developing stronger shoulders. Value high-quality over quantity. When you've built up your strength and exercise technique, you can increase the weight you're lifting. Focus on form rather than force when you're just starting out. To get the most out of your workouts, aim for a full range of motion. Complete repetitions of an exercise are thought to recruit a greater number of muscle fibers than partial repetitions. This means that doing the exercises slowly and to exhaustion encourages faster muscle growth. The following muscle-building program targets all of your shoulder muscles in addition to other upper-body muscle groups.
Seated Arnold Press
This exercise targets the front and the medial deltoids, making it an essential component of any effective shoulder workout. Since you'll be starting this routine from a seated position, locate a sturdy bench nearby. Keep a set of dumbbells at shoulder height in each hand. Making sure the palms are up and the elbows are bent is a must. When you get the dumbbells up high enough, rotate them around your head. Turn your forearms so that your palms face each other. Rest for a moment. Put the dumbbells back down to ear level and reverse the motion. Repeat.
As a functional exercise, upright rows work many muscle groups beyond the shoulders. Correct execution of this exercise targets the trapezius, biceps, and front and middle deltoids. Begin by standing tall with your feet hip-width apart. Lift with an overhand grip, whether using a barbell or dumbbells. Pull the weights up until they are even with your shoulders, bending at the elbows as necessary. Hold this position for a few seconds to ensure that your shoulders are relaxed. Slowly and deliberately bring your arms back to the starting position. Repeat.
Dumbbell Lateral Raise
For a full shoulder workout that targets the lateral deltoids specifically, nothing beats dumbbell lateral raises. Maintain a straight-arm posture throughout the entire three-step process. Place your feet shoulder-width apart and hold a dumbbell in each hand. Place your palms on your thighs. Raise your arms out to your sides until they are at shoulder level, and hold that position for a moment. After a few seconds, slowly return the weights to their starting position. Repeat.
The best shoulder exercise for your rear delts is the reverse fly, also known as the rear delt fly. In addition to helping you build muscle in your trapezius and abdominals, this activity is great for overall fitness. To begin, find a bench to sit on and lean forward on it while maintaining a straight spine. Raise two dumbbells above your feet and hold them there. Bring your arms up to shoulder height and raise them to the side. Squeeze your shoulder blades together and draw your belly button in. Keep that thought in mind for the next few seconds. Take your time as you slowly lower the weights. Repeat.
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Completing Shoulder Days
Today, we’ve gone over the importance of shoulder day and how to perform exercises correctly so you can maximize your time and get more results. Remember that shoulders are a vital part of every workout and make sure you don’t skimp on them. The key to any successful endeavor is dedication and consistency. So, try to make shoulder day a permanent staple in your weekly routine. In addition, there are certain dietary modifications and supplements you can include to assist with shoulder recovery. If you want to give your body an extra boost, our specially formulated gummies are here for you – visit our website to see how our gummies can help with energy, sleep, & stress. With this knowledge under your belt as well as the proper nutritional supplementation, now go out there and have fun with your next shoulder session.
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