Shoulder exercises are often coupled with other movements that develop the muscles of the arms, pectorals of the chest, and trapezius and other muscles of the back . It is difficult to completely isolate the shoulder muscles during a workout because many other upper-body muscles must be involved to perform the exercises . Warm-up exercises specifically designed for the shoulders are vital to muscle development for weight lifters . Initial warm-ups should consist of low-impact exercises involving lifting weights and then progressing to higher loads over a period of time . Range-of-motion exercises should also be a part of the warm-up routine prior to weight lifting.
The following exercises are some examples of movements that can be used to develop the shoulder. Many alternatives exist in both standing and seated positions, using a variety of machines, barbells, and dumbbells.
About The Workout
Develops the anterior and middle deltoids and upper trapezius muscles.
- Bend over from the knees and waist to roll the bar on the floor as close to the feet as possible. Grip the bar with your palms facing you.
- Pick up the bar and raise yourself to a standing position, using the legs more than the back to pull yourself and the weight up.
- Stand with your feet about shoulder-width apart and your arms extended in front of you, as shown in the top photo.
- Keep the barbell close to your body as you pull it straight up to chin height (or as close as you are able to raise it) . Keep standing straight.
- I At the top position, the elbows should be out to the sides and almost as high as the ears, as demonstrated by Greg Mannino.
- Pause momentarily at the top position before lowering the weight back down, so the arms are extended.
- Inhale while lifting the weight and exhale while lowering the weight.
A close grip is with the hands about 6 inches apart, a medium grip is about 18 inches apart, a wide grip is about 32 inches apart . The wider the grip, the more difficult it is to perform the exercise. For some, a too-wide grip feels awkward; a narrow-to-medium grip is preferred by most and is more comfortable .
|UPRIGHT ROWING||4||10||60 Seconds|
SEATED ALTERNATED DUMBBELL PRESS
Develops deltoid muscles, elbow flexors and extensors, and scapular external rotators.
Option l : The Clean
- ~ Lift two dumbbells in a continuous motion, keeping the back straight and the head up, until they are at shoulder height . (This is called “cleaning the weight .”)
- Position the feet firmly on the floor and push against the floor for stability . Notice that the heel of the prosthetic leg is pushing against the floor.
- Keep the elbows out to the sides and the thumbs facing each other.
- Lift to mid-chest level.
Option 2: Pressing the Weight
- When both weights have been brought to shoulder level, lift the weight in your right hand straight up above your head until the arm reaches full extension.
- After the full lift, lower the weight to shoulder height and lift the weight in your left hand, raising the arm to full extension.
- Continue to alternate until you have completed the desired number of repetitions.
- Bring the weights back down in a controlled manner by lowering your arms so that they hang at your sides.
- Bend at the waist until the weights are resting on the floor.
The seated position is excellent for the weight lifter with amputation, as well as the nondisabled, because it reduces excessive body movements that detract from isolating the intended shoulder muscles.
|SEATED ALTERNATED DUMBBELL PRESS||3||12||60 Seconds|
SEATED BEHIND-THE-NECK MILITARY PRESS
Develops serratus anterior, trapezius, deltoids, and triceps.
- Position the barbell on the stand and add the desired amount of weight . Make sure your feet are planted firmly on the floor.
- Sit on the bench with your back flat against it . Position your hands on the bar about 4-6 inches outside your shoulders.
- Lower the weight down to the back of the shoulders while you exhale.
- Inhale and press the barbell overhead until your arms are fully extended. Exhale as you lower the barbell back down until it reaches the shoulders.
- Lift the weight in a slow, controlled fashion and lower it in the same manner . This helps to keep tension on the muscles longer as you go through the full range of motion.
- It is acceptable to lock your elbows out for a few seconds at the overhead position before the weight is lowered.
- You can momentarily rest the weight on the shoulders as it is lowered before you lift it again for the next repetition.
Beginners are encouraged to use a spotter at all times during this exercise. For others, it is a good idea to have a spotter on hand to assist in case of difficulty in getting the weight off the stand, pressing the weight, or putting it back in place. (The spotter may stand on the metal step behind the bench .)
|SEATED BEHIND-THE-NECK MILITARY PRESS||3||12||60 Seconds|
The information contained in this Post is intended as a fitness guide and it’s not intended to replace a personal coach. Remember to consult your doctor before beginning any type of workout or diet program. information unknown to you may have an adverse effect on your physical well-being even including death. You may think you’re in physical shape to pursue the activities described in this document; only your doctor is qualified to make that decision. Tell him or her that you are planning to begin an exercise program.