do you schedule your shoulders entirely for one workout, or do you only work on other parts of your body?
You both treat your shoulders as a "Face lift" For your v-shaped body. Form aside, it is the pivotal low position of the shoulders that really needs attention. It is involved in almost every movement of the upper body.
If a body builder doesn't pay attention to shoulder training and shoulder protection, he's not going to make it to the top of the fitness ladder. Also, if your strength and shoulder function are not strong enough, then not only will the quality and effectiveness of your training be compromised during training, but it will also increase the chances of shoulder injuries.
to ensure the quality of your training, we have listed the 10 best shoulder movements for men. The first thing to understand is, what are the shoulder muscles?
What are the shoulder muscles?
The shoulder muscles are divided into two groups: The external muscles and the internal muscles. The former starts in the torso and is attached to the shoulder bone, while the latter starts in the upper part of the torso (scapula, clavicle) and is attached to the humerus. Within each of these two groups, there is a specific set of muscles. These are shown below.
Extrinsic shoulder muscles
the trapezius muscle
this muscle is shaped like a triangle (hence the name) and it runs down the spine and across the shoulder blades. It acts as a support when you lift your arms and shoulders. The rhomboids are found on the left and right sides of the body.
The latissimus dorsi muscle
the name of this muscle translates as "The broadest muscle of the back" And it is true of its physical structure. The latissimus dorsi helps to extend and internally rotate the arm.
Scapular lift
as the name suggests, the scapular lift muscle serves to lift the scapula, which connects the humerus (upper arm bone) to the clavicle.
rhomboids
the rhomboid muscles are primarily responsible for the contraction of the scapula. They are located in the middle of the scapulae in the upper back and are divided into two parts, left and right.
Intrinsic shoulder muscles
the deltoid muscle
this triangular-shaped muscle is at the top of the shoulder and is named after the greek letter delta. It is broken down into three main muscle fibres: The anterior fasciculus, the middle fasciculus and the posterior fasciculus, the three fibres being joined together by a thick tendon. Shoulder training more or less refers to "Deltoid" Training, which explains the importance of this muscle. The deltoid is the basis for arm rotation and prevents injury.
the large round muscle
this small muscle extends from under the shoulder joint to the back of the armpit. It is also known as the "Little helper of the latissimus dorsi" Because of its association with the latissimus dorsi.
Rotator cuff
the rotator cuff muscle surrounds the shoulder joint, so the rotator cuff prevents the upper arm bone from popping out of the shoulder joint too often.
10 best shoulder training moves for men
we've done the 'anatomy' of the shoulder muscles, now it's time to start talking about how to train them. From dumbbell shoulder presses to reverse rope chest clamps, we'll talk about it all. If you're looking for a muscle building shoulder workout, then start every workout with the most intense movements. To cut to the chase, here are 10 of the best shoulder training moves for men.
Barbell overhead press
the barbell overhead press (also known as the barbell standing shoulder press) not only works the shoulders, but also most of the muscles in the body. This makes it a core strengthening, muscle building move. First, with your feet shoulder-width apart, place the barbell on your front shoulders with your palms forward and tighten your core muscles. Next, push the barbell upwards, squeezing the shoulder blades at the highest point. Slowly lower and return to the starting position.
seated dumbbell shoulder press
a deltoid set would not be complete without seated dumbbell shoulder presses. In fact, some say that this movement is a complete deltoid set in itself, targeting the anterior, middle and posterior deltoid bundles (with a focus on the middle deltoid bundle).
In addition, lifting two separate dumbbells (as opposed to using the equipment) prevents you from using one side of your body more heavily and is better at maintaining balance and weight distribution. Of course, a certain amount of coordination is required to complete this movement, especially with the added weight.
to do the seated dumbbell shoulder press, sit in a chair with a low backrest and hold a dumbbell in each hand, raised to shoulder position, palms forward. Keeping your head and spine perfectly straight, push the dumbbells relative to each other overhead, stopping just as they are about to touch. Hold this position for a few seconds, then slowly lower the dumbbells back to the starting position. Repeat to the recommended number of reps.
Front planks
you can use either barbell plates or barbells for this shoulder movement, targeting the anterior deltoids. Whichever apparatus you choose to use, prepare your mind for this high intensity movement as it can make the muscles sore and also, therefore, do not use the maximum weight as this may bring injury instead of soreness.
to do this movement, hold the barbell squarely in front of your body with both hands, dropping your hands naturally to hip height. Keep your feet at shoulder level and your core tight. Next, contract your shoulder blades, keeping your arms straight, and lift the weight to shoulder height. Breathe steadily, then slowly return to the starting position. Repeat to the recommended number of reps.
Reverse butterfly machine fly
this movement targets the rear deltoid muscle and requires a butterfly machine. To start the movement, sit on the seat facing the machine with your hands on either side of your shoulders. Next, hold the handles with your palms facing inwards. Tighten the torso and push the arms to the sides, knowing that the arms and torso are in the same plane. Return to the starting position under control. Repeat to the recommended number of times.
prone dumbbell side planks
this is a very effective movement for the middle deltoid and it works the whole body too. You can do it standing up (prone) or sitting down. Start the movement with a dumbbell in each hand, chest up, keeping your back flat, knees slightly bent and eyes on a fixed point on the floor.
now, bend over until your core is essentially parallel to the floor and the dumbbells are directly underneath your body, while keeping a slight bend in your elbows. Next, lift both dumbbells and extend your arms out to the sides of your body in an arc until your upper arms are level with your torso. Pause briefly at the top of the movement and return the dumbbells to the starting position. Repeat to the recommended number of reps.
Dumbbell side planks
if you prefer the traditional side planks, opt for this movement. It also targets the middle deltoid muscle and is very effective when done in a regular manner. Start in a standing position with your feet shoulder-width apart, abs tight, chest up, head upright and shoulders tucked. Hold the dumbbells on either side, maintaining a neutral grip.
now comes the hard part, using only your shoulders and arms to lift the dumbbells slightly above your shoulders and hold for a few seconds. Return to the starting position and repeat the above movements. The elbows and hands should move in harmony throughout and you should maintain a neutral, balanced position. If you find that your core or neck is moving with each movement (e.g. When you are borrowing strength), lower the weight accordingly.
Borrowed push-up
this is a high intensity compound workout and this movement is not suitable for novices. However, even the experts usually start with light weights (sometimes with just a light bar) and gradually increase the weight as the workout progresses. If you master the movement, this movement will bring benefits to the whole body.
the loaner push-up should be done in a standing position. Start by placing the barbell on the top of your upper chest with your palms up, elbows out and upper arms parallel to the floor. Lower your hips and bend your knees into a quarter deep squat, then straighten your legs and push the barbell up with all your strength. Fully extend your arms and elbows as you raise the barbell overhead. Hold for a few seconds, then return to the starting position.
Reverse rope fly
you will need to attach the d-handles to the upper pulleys of both rope machines to prepare yourself for this popular shoulder move in the gym. Use your left hand to grab the handle of the right apparatus and vice versa.
pull the ropes out so that they form a cross in front of your chest, keeping your elbows stationary and your arms in line with your shoulders. Lean forward slightly and work the ropes outwards before pulling the weight up in a cross, then slowly return to the starting position. If possible, increase the weight depending on the number of sets.
Single arm rope side planks
similar to the reverse rope fly, this shoulder movement targets the middle deltoid bundle and provides sufficient tension. To start, stand next to the rope machine and keep your feet shoulder-width apart.
grasp the d-handle with the hand opposite the pulley, abs tensed, shoulders back, and pull the rope using only arm and shoulder strength, moving the arm to the lowest position just above the shoulder, hold for a few seconds, then slowly return to the starting position. Repeat to the recommended number of reps, then switch sides. Your hands and elbows should work in tandem with each other throughout the movement.
Standing barbell shrugs
save this neck and shoulder training movement for the end of your workout. Keeping your feet at shoulder level, bend your knees and pick up the barbell so that it is at waist height.
next, lift your shoulders up and back (aka 'shrug' or 'squeeze') and squeeze for five seconds before relaxing. Only your shoulders are active in this movement, which means that your arms should be relatively relaxed and the barbell only moves up and down slightly.