7 Best Shoulders Exercises For Beginner

Shoulders Exercises For Beginner. Overtraining is something we don’t recommend for any muscle group but is something that can be completely dangerous with shoulder exercises. The shoulders are complex and sensitive joints. If you overload them before they are ready, it can lead to serious shoulder injuries.

#Shoulder anatomy

Shoulders exercises for beginner. Some basic knowledge about the anatomy of the shoulders is very important when training efficiently and choosing the right shoulder exercises. That the shoulder consists of one joint and muscle is of course a misconception. The shoulder, also called deltoid, consists of three different shoulder heads. These headlines are:

    • Anterior deltoid (front)
    • Medial/Lateral deltoid (lateral)
    • Posterior deltoid (back)

➤ Anterior deltoid

The anterior deltoid is the front head of the shoulder. This head of the shoulder is generally the most developed in weightlifters and bodybuilders when compared to the other two heads. The head is strongly activated in many of the “press” exercises that are done for the chest and triceps. Think of the bench press or an incline dumbbell press.

➤ Medial deltoid

The medial delts form the middle part of the shoulder head. This part of the shoulder plays a major role in the shape and width of the shoulder. The lateral delts are strongly stimulated by the same exercises that are effective in training the front delt. If you want to isolate the lateral delts as well as possible, it is wise to implement lateral raises in your training.

➤ Posterior deltoid

The posterior deltoids sit on the back of your shoulders, indirectly training the muscles while training your back. Training the posterior delts on a back day is therefore not a bad idea. Also with the posterior delts, it is good to keep the weight relatively low because it is a very small muscle. The muscle generally responds better to a high volume with many repetitions. Shoulders exercises for beginner

7 Best Shoulder Exercises

  1. military press
  2. Shoulder press (dumbbell)
  3. Lateral raise
  4. face pulls
  5. Arnold press
  6. push press
  7. reverse fly

1. Military press

The military press is often referred to as the barbell overhead press. These exercises are almost identical to each other, except that with a military press the feet are officially close to each other.

You can also choose to place your feet shoulder-width apart on the floor, in general, this provides more stability.

A heavy compound exercise such as the military press loads all the heads of the shoulder. In addition, other muscle groups throughout the upper body are activated. The military press is a great core enhancer and muscle builder.

Shoulders exercises military press execution:

  1. Place your feet directly next to each other on the floor or shoulder-width apart.
  2. Grab the barbell with your hands slightly wider than shoulder-width and your palms pointing toward the floor.
  3. Position yourself under the bar with a slight bend in your legs. With the barbell resting on your chest, extend your legs, lifting the weight off the rack. Tighten your core and buttocks so you have a strong base to press from.
  4. Push the barbell straight up by pushing your head forward once the barbell has passed your face.
  5. Then slowly lower the barbell back below your chin and repeat the movement.
Military press, shoulder press exercise at home

2. Shoulder press (dumbbells)

Just like the military press, the shoulder press is a complete shoulder exercise in which all three heads are loaded. The focus of this exercise is on the anterior deltoid, as it is in most press exercises.

This fitness exercise is incredibly versatile. Doing the shoulder press with dumbbells provides unique benefits.

Both sides of the body have to work individually, so one side cannot compensate for the other as is the case with a barbell or machine. This ensures that inequalities in strength and muscle mass decrease over time.

Shoulders exercises shoulder press execution:

  1. Move the dumbbells from your thighs next to your head in one smooth motion. Push your legs up one at a time to launch the dumbbells off your legs with momentum.
  2. Keep the dumbbells level with the bottom of the dumbbell aligned with your chin.
  3. Turn your elbows in slightly at an angle of about 30 to 45 degrees. From this starting position, push the weight up and stop just before your arms are fully extended.
  4. Then lower the weight in a controlled manner until the dumbbells are back in the same position as in the starting position.
Shoulder press, shoulder exercises bodybuilding

3. Lateral raise

The lateral raise is the best exercise to directly stimulate the lateral head of the shoulder. Research by Medicina Sportiva shows that the dumbbell lateral raise and the cable lateral raise provide the most activation in the lateral deltoid.

Do you want fully developed shoulders? Then a variant of the lateral raise cannot be missed in your shoulder workout.

Shoulders exercises lateral raise execution:

  1. Take two relatively light dumbbells in your hands and place them next to your body. Hold the dumbbells with a neutral grip (palms facing each other).
  2. Bring the arms out and then up while keeping the slight bend in your elbows. Go as high as your mobility allows. If you notice that you are making a ‘shrug’ movement with your shoulders, then you are probably going a little too high.
  3. Then lower the weight back in a controlled manner. Avoid using momentum and don’t let the weight bounce, but maintain full control over the weight.
  4. Repeat the movement until the desired number of reps of the set is achieved.
Lateral raise, back and shoulder workout bodybuilding

4. Face pulls

Press exercises for the chest and shoulder muscles mainly stress the anterior deltoid. Michael Gundill found that the anterior deltoids of bodybuilders were on average five times larger than those of non-bodybuilders.

In the posterior deltoid, the muscle was only 10 to 15% larger. For more aesthetic reasons and the health of the rotator magnets, it is important to keep the deltoid in balance. The face pull is a very effective exercise to train the posterior deltoids.

Shoulders exercises  face pull execution: 

  1. Grab the rope with an underhand grip and take two steps back so that there is constant tension on the rope. Keep your arms fully extended, this is your starting position.
  2. Pull the center of the rope toward your face with your elbows pointing out. Squeeze your shoulder blades together as you pull the rope toward you. The rope should almost touch your face, at the level of your forehead.
  3. During this move, external rotation takes place in the shoulders, but your forearms remain constantly parallel to the floor.
  4. Repeat the movement until the desired number of repetitions is reached
Face pulls, exercises for tight shoulders

5. Arnold press

The Arnold press, named after Arnold Schwarzenegger, is a variation of the previously discussed dumbbell shoulder press. The variation emphasizes the anterior deltoid, as the range of motion is increased by lowering the dumbbells further.

Bodybuilders use exercise to put more stress on the shoulder with less weight. This reduces the risk of injuries. The exercise is also very suitable for when you want to place extra emphasis on the anterior deltoid of the shoulder.

Shoulders exercises arnold press execution:

  1. Move the dumbbells from your thighs next to your head in one smooth motion. Push your legs up one at a time to launch the dumbbells off your legs with momentum.
  2. Push the dumbbells all the way up, consciously tensing the muscles in the shoulder. Prevent the dumbbells from bumping into each other.
  3. Slowly lower the dumbbells and turn your palms inward in a smooth motion while also turning your elbows inward.
  4. Push the dumbbells back up using the same rotational motion as in the eccentric phase.
Arnold press, stretches for tight chest and shoulders

6. Push press

Like the military/overhead press, the push press is a heavy compound exercise that is suitable for loading the shoulders with a heavyweight. It is an explosive exercise, which increases the risk of injury. The exercise is not suitable for beginners.

Read Also: bodybuilding tricep workout

Shoulders exercises push press execution:

  1. Begin the exercise by resting the barbell on the top of the chest. Hold the barbell with your palms facing up and your upper arms parallel to the floor.
  2. Bend your knees and lower slightly into a quarter squat, then in an explosive motion, push the barbell directly overhead.
  3. Hold the weight overhead for a second and allow the weight to return to the starting position in a controlled manner.
  4. Repeat the movement until the desired number of reps is reached.
Push press, shoulder workout with dumbbells at home

7. Reverse Fly

Like the face pull, the reverse fly is an exercise that shifts the focus to the posterior deltoid. The posterior deltoid is a very small muscle and therefore does not need much weight to be stimulated.

Keep the weight light on the reverse fly. If you don’t, this shoulder exercise will quickly turn into an exercise for the back.

Shoulders exercises reverse fly execution:

  1. Grab two relatively light dumbbells in both hands.
  2. Push your hips back while keeping your lower back in a straight and neutral position.
  3. Imagine pushing the weight to the outside, not back. Squeeze your shoulder blades together and try to consciously contract the posterior deltoid as you bring dumbbells out.
  4. Repeat the movement until you reach the desired number of reps.
Reverse Fly, back shoulder workout with dumbbells

Which of these shoulder exercises should I do?

The exercises that are best for you to choose partly depend on your situation. First of all, do you train at home or in a luxury gym with all imaginable facilities?

The choice of exercises also depends on the body. Is the front of the shoulder more developed than the side and back? Then it may be wise to implement more taxing exercises on the posterior and lateral deltoid in your training schedule. Shoulders exercises for beginner

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