This post has already been read 2905 times!
Just like every muscle in our body shoulders needs to start with a heavy pressed followed by some isolation exercises for all the three deltoids head in order to build a cannonball delts.
The Shoulder is comprised of three main muscle groups, or ‘heads’ of the shoulder. They are the anterior head (front), lateral head (side), and posterior head (rear).
5. DUMBBELL SHOULDER PRESS
Dumbbells shoulder press is also one of the top exercises for your shoulders. These presses can be done standing or by sitting on a bench.
To start the press position the dumbbells to each side of shoulders with elbows below wrists and at 90 degree to the floor.
Gripping the dumbbells firmly Push the dumbbells straight up until your elbows come close to locking and and lower them back down after a short pause.
One thing to keep in mind to Be careful NOT to jerk your back in an effort to help you raise the dumbbells.
Repeat for 3 sets with 10 – 12 reps each
4. REVERSE FLYES
For reverse flyes go and grasp a pair of dumbbells with a neutral grip (palms facing each other) and standing with your feet around shoulder width apart.
You can also do the flyes without a bench by slightly bending your knees and bring your torso forward or you can just find an inclined bench near you and start to do the flyes on it,
After getting to your position Keep your head up and your eyes facing forward. elbow should be slightly bent and the dumbbells should be directly under your chest.
Time for you to fly, raise your arms in a semi-circular motion out to your sides until your arms are parallel to the floor, keep your arms steady and keep your movement smooth thought out the rep. weight for a second and then bring back your hands to the starting position. This is one rep. Repeat for desired reps.
As this exercise required extra efforts don’t get heavy weights too soon. try to do 3 sets with at-lease 8 reps. if you can’t get to 3 sets just lower your weights a little bit.
3. FRONT DUMBBELL RAISE
To start the rep stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
While keeping you torso stationary start lifting the dumbbells to your front with a slight bend in your elbow, keep the palms facing down at all the time. Continue to go up until you arms are almost parallel to the floor. Exhale as you execute this portion wait for a second or two at the highest position.
Finally lower the weights to your starting position. you can do this exercise by lifting both of the dumbbells at the same time, or you can just perform them by alternate hands.
Repeat the exercise for 3 sets with 10 – 12 reps each.
2. BARBELL SHOULDER PRESS
Sit on a bench with back support in a squat rack or you can also do it standing without the back support. Position a barbell at a height that is just above your head. Grab the barbell with a good tight grip keep your palms facing forward away from you.
After gripping the barbell lift the bar up over your head by locking your arms. Hold for a second or two at about shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the shoulders slowly as you inhale. Now exhale and lift your weights back up at the starting position.
Repeat it for 3 sets with at-least 8 to 10 reps each.
1. Side Lateral Raise
Side lateral raise is one of the best exercise to workout your side muscles of shoulder. If you are a beginner start raise with lower weights and then once are are comfortable with the weights you can increase them.
Side lateral raises are simple just get some dumbbells and stand with a straight torso and the dumbbells at your side to your arms length and your palms facing you.
After that Lift each dumbbell until your arms are parallel to the ground. Try to keep your arms as straight as possible throughout the movement (if you can’t keep them straight try using less weights), as this keeps the focus on your deltoids.
Lower the dumbbells back to the starting position. That’s one rep.
Repeat the exercise for 3 sets with a minimum of 8 reps each.
This exercise can also be performed by sitting down on any bench.