Shoulder Exercises Gym

Top 10 Shoulder Exercises

Shoulder and deltoid training: the 10 best exercises 1- Shoulder press with dumbbells. · 2- Press Arnold with only one arm to.

one. Alternate Dumbbell Front Raises As you inhale, raise one arm to a 90-degree angle with your.

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The shoulders are perhaps one of the most underrated groups when it comes to gym workouts and yet they are at the same.

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The five best exercises to train shoulders in the gym; Dumbbell shoulder press. anthonimontalvan. M subscribers.

▷ Best exercises for shoulders: stimulate its 3 parts

The shoulders are involved in several of the exercises for various muscle groups, and many times we forget to train them correctly.

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It receives that name because of its resemblance to the Greek letter delta. Image 2: Integrated view of the deltoid Parts of the deltoid Knowing the detailed anatomy of the deltoid is essential to optimally design and choose shoulder exercises. Seeing each of the movements of the deltoid in general, and of each part in particular, you can find analogies with shoulder exercises that you already know. Front clavicular or anterior deltoids The main functions performed by the front deltoids in exercises for the shoulder are: Shoulder internal rotation Image 4 adapted from Primal Pictures shows how the internal rotation of the shoulder occurs from position A to position B.

We are not going to delve into shoulder internal rotation in this article on exercises for shoulders, since it is a movement that does not focus on the deltoids, although it does participate in it. Lateral acromial or medial deltoid The lateral deltoid is involved in assisting shoulder flexion in shoulder exercises, but is not its primary movement.

The main function performed by the lateral deltoid in shoulder exercises are: Shoulder abduction Shoulder abduction consists of separating the arm from the trunk image 6. Image 8: Horizontal shoulder extension Shoulder external rotation We are not going to delve into shoulder external rotation in this article on exercises for shoulders in image 9 since it is a movement that does not focus on the deltoids, although it does participate in it.

Picture 9: Shoulder External Rotation Exercises for Shoulders. Group 1: Shoulder Thrust All vertical thrust shoulder exercises should be performed in a scapular plane (image 10) for greater efficiency of the movement, minimizing the risk of injury. Image Scapular plane To find this scapular plane: Open your arms forming a cross with them, leaving them perpendicular to the trunk. Put your hands with the thumbs up like you’re saying ok, or like. That’s your natural grip position for vertical pushes.

Barbell Military Press Image 11 shows shoulder exercises that are similar in this group. Activates all 3 heads of the deltoid. In the military press with a barbell, the distance between the hands does not change throughout the journey. There is no rapprochement between hands as the bar goes up.

Main Musculature involved in the military press. The first difference is the need for more stabilization with dumbbells than with a barbell. This increases the activation of the lateral deltoid. When we do barbell exercises, our shoulders don’t come close to our ears. Hands start and end the same distance apart. Image 12 shows the exercises for shoulders that are similar in this group. Image Military press with dumbbells and the like The military press with dumbbells can be performed standing 1 or sitting 2.

In the Arnold press the shoulder flexes, abducts and rotates. That is, the hands get closer to shoulder abduction as we raise the load. Bodyweight military press With an exercise similar to push-ups, we can modify these push-ups and turn them into exercises for shoulders. For this we modify the position of these push-ups imitating the military press exercise.

Image 13 shows the shoulder exercises that are similar in this group. Ackland et al. Image 14 shows the shoulder exercises that are similar in this group. Image Front raises Front raises with dumbbells 1 : From exercise 1 to 4 there is hardly any difference. Now coming obliquely from the pulley. To attack all fibers in as many ways as possible. Image 15 shows the shoulder exercises that are similar in this group.

If we lie down completely, the peak occurs at the beginning of the movement. The same happens if we perform front elevations with rubber. shoulder exercises. Group 3: Lateral raises The movement is the same in all the following exercises of this group 3, a shoulder abduction. This causes us to attack the muscle fibers in different places, which favors the stimulation of muscle fibers. Free Weight Lateral Raises Image 16 shows shoulder exercises that are similar in this group.

Image 17 shows the shoulder exercises that are similar in this group. Again the force vectors change and with it the moment where the force torque is greater and we need to make greater tension at different points of the route. The difference is that the pulley allows constant tension throughout the movement. Upright Rows Image 18 shows exercises for shoulders that are similar in this group.

It is known as rowing to the chin or raising the chin 2. Image 19 shows the shoulder exercises that are similar in this group. They can be executed leaning the head on an incline bench 1 , sitting with the trunk leaning forward 2 , lying on an incline bench 3 or lying on a flat bench 4. We can also do them with our own weight with the help of a TRX 5. Image Prone grip VS neutral grip Rows to the face That same horizontal extension of the shoulder can be performed in the form of a row.

Image 21 shows the exercises for shoulders that are similar in this group. Image Rows to the face It is known as rowing to the face or face pull. Best exercises for shoulders Next we will analyze the best exercises for shoulders: Best exercises for shoulders: emphasis on front deltoids This portion of the deltoids takes a great load from the pushing movements, both vertical military press with barbell or dumbbells and horizontal bench press, parallel funds…

This over-stimulation can cause imbalances and shoulder discomfort. That is why it is not recommended to work on it in isolation, unless there is a deficit in it. Dedicating greater load to the other two parts of the lateral and posterior deltoids.

Dumbbell shoulder presses and front raises are the best exercises for the front delts Sweeney, The rear delts are primarily activated with a horizontal shoulder extension. Each of these parts of the deltoids deals with one shoulder movement primarily: Front deltoids: shoulder internal rotation and flexion Lateral deltoids: shoulder abduction Rear deltoids: shoulder horizontal extension and shoulder external rotation We group the shoulder exercises into 4 groups that are similar to each other Exercises for shoulders.

Group 1: Shoulder Press Barbell Overhead Press, Dumbbell Overhead Press, and Bodyweight Overhead Press Shoulder Exercises. Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 4, — Bull, M. Electromyographic validation of the deltoid anterior portion and pectoralis major clavicular portion in military press exercises with open and middle grips. Science Vol. Brazilian Society of Anatomy Kolber, M. Characteristics of shoulder impingement in the recreational weight-training population.

Mcallister, M. Effect of grip width on electromyographic activity during the upright row. Pauli, A. Influence of different ranges of motion on selective recruitment of shoulder muscles in the sitting military press: An electromyographic study. Rossato, M. Smith Machine vs. Article in Journal of Exercise Physiology Online. Saeterbakken, A. Effects of body position and loading modality on muscle activity and strength in shoulder presses.

Schoenfeld, B. Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. Sweeney, S. Electromyographic analysis pf the deltoid muscle during various shoulder exercises. Muscles within muscles: The neuromotor control of intra-muscular segments.

SHOULDERS ROUTINE TO START OR RETURN TO THE GYM – Gymtopz