Thursday, October 11, 2012

Basic Shoulder Exercises


This guide will demonstrate some basic exercises for the shoulders. First, lets take a look of what the shoulder muscles are composed of so you know what you're working with:

Shoulders are often referred to as delts which is deltoids for short. The front part of the shoulder is the Anterior. The middle is the Lateral. The rear part is called the Posterior.

Around the shoulder joint itself is a small bundle of muscles called the rotator cuff which help to rotate the arm in its shoulder socket.These muscles are small relatively weak so they can be injured easily if you don't warm up properly.

Seated Dumbbell Press
This exercise works the entire deltoid area and the triceps. Secondary stress is placed on the upper chest and upper back muscles.

**TIP** try sitting upright and not leaning back so much or it becomes more of an incline dumbbell press which will target more of your upper chest instead of overall shoulders.



Sit on an upright bench. Grab 2 dumbbells and place them on your lap.
**note** keep the dumbell closer to your knees. As you go heavier on weights it's easier to kick the weight up using your leg.

The palms of your hands should be facing forwards during the exercise. Keep your feet shoulder width apart.

Keeping your elbows directly under the dumbbells press them upwards until they are at arms length above your head. Lower the dumbbells back to the starting position. Repeat.

**TIP** You can also do this exercise standing up and it will keep your back straight up.

 

Seated Side Lateral Raises 

This exercise works the lateral deltoids. Secondary stress is applied to the front deltoids and the forearms.

Use two dumbbells. Sit down with your feet close together.  Hold the dumbbells just on the side body with the palms of your hands facing each other. Keep a slight bend in your elbows.
Using your deltoid strength, raise the dumbbells out to the sides and upwards in a semicircular arc until they are just above shoulder level. Hold this position for a second to maximize the peak contraction in the deltoids. Lower the dumbbells back to the starting position. Repeat.

**TIP** Try raising your elbow first and have the dumbbell follow the movement. You can also do this exercise standing up. However, sitting down will isolate the deltoids since your body won't be moving around.

Reverse Pec Dec Flys

This exercise works the rear deltoids. Secondary stress is applied to the upper back muscles and forearms.


Adjust the seat of the pec dec machine so that your upper arms are parallel with the floor when you are seated. Adjust the handles so they are all the way back. Sit down facing the backwards and grab the handles of the machine, keep a slight bend in the elbows.
Using your rear deltoids and upper back pull your arms apart in an arc motion until your arms are straight out to the sides. Hold this position for a couple of seconds to maximize the peak contraction in the upper back. Slowly move your arms back to the starting position. Repeat.


Front Lateral Raises

This exercise works the front deltoids. Secondary stress is applied to the side deltoids and the forearms.



Grab two dumbbells. Stand with your feet shoulder width apart. Hold the dumbbells at your sides with the palms of your hands facing each other. Keep a slight bend in your elbows.


Using your deltoid strength, raise the dumbbells to the front and upwards in a semicircular arc until the dumbbells are just above shoulder level. Hold this position for a second to maximize the peak contraction in the deltoid. Lower the dumbbells back to the starting position. Repeat.

**TIP** You can do also do this sitting down to isolate your shoulders. You can also raise both arms at the same time or alternate arms as shown on the picture above.


Cable Bent Over Lateral Raises
This exercise works the rear deltoids. Secondary stress is applied to the upper back muscles and forearms.


Set the cable low as shown here. Bend over at the waist. Keep a slight bend in the knees to prevent stain on the lower back. Keep a slight bend in your elbows.

 
Using your rear deltoid and upper back strength, raise the cable to the back and upwards in a semicircular arc as far as you can. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the cable back to the starting position. Repeat.
Alternate to the other side and work the movement the same way.


**TIP** Try this for about 12 reps and alternate each side (left/ right).


Here's an old shoulder workout video I made 2 years ago.


More training guides here:
http://hanhchampion.blogspot.com/p/training-guides.html




26 comments:

  1. Why am I the only person commenting on this blog? This is like all I look forward to on the internet... anyways just a quick question. How do you get around to so many gyms? I know you're not a member to every gym you go to so are you like invited for a trial or...? It's just I see you at a different gym like in every video.

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    Replies
    1. Thanks for keeping up with my blogs. Sorry I think I've been away too long and people don't really keep up.

      The only membership I pay is my 24hr fitness which is all clubs in the world for 100$ a year. LA fitness was given to me by a friend that works with the company. UTA gave me a membership so I could film. Also various gyms let me workout/ film so I can promote their gyms. It's all about being nice and knowing the right people.

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    2. I think the comment thing is kind of messed up. If anyone has trouble verifying the picture. It's a picture and then the stupid word. It took me a bunch of tires to figure it out.

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  2. man... thats really cool. btw, i really admire your shoulder size and shape but what would you recommend to really blow up those anterior delts or which ever delt that makes your shoulder look like a bowling ball? Cuz ive been doing dumbbell presses and lateral.front raises and my shoulder size doesnt seem to change in any way. any suggestions?

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    Replies
    1. Hit em hard and they will grow. As long as you tear up the fibers, feed your body the proper nutrition (protein) to repair the fibers.. they will grow back bigger/ stronger. Be patient and give it some time. Shoulders are a small muscle group so focus on the main stuff (chest, back, legs) shoulders will grow along with it.

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  3. Finally. I used to check this blog all the time. Keep updating it hanh, even though I know it's hard to keep up.
    Also, $100 a year for all clubs worldwide is heaps good. So lucky to have cheap/free memberships

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  4. this is AWESOME information! :) Thanks! my shoulders are my weak points :(

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  5. How is your 24 hour membership $100 for a year? I just joined and they charge me $35 a month!

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    Replies
    1. I think you have to buy a few years for it or get it at costco. I got mine a long time ago and a friend that worked there hooked it up.

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  6. Awesome, thanks. Been a while bud. We gotta get a workout in one of these days! Hope everything is well.

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    Replies
    1. Hey Tomas.. yeah it's been a while. lol. Good to hear from ya.

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  7. Hi hanh I was wondering if you have any extra advice on bulking? Cus I'm quite lacking in the chest department and I was wondering if I should neglect other areas to train chest? Im currently gymming 2 times a week as school term hasn't ended. Also, do you have any advice on how to squeeze in 6 meals a day? Cus my stomach is normally full already by then :b

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    Replies
    1. Hey, 2 times a week isn't going to cut it. Read my starters guide under the Training Guides tab at the top. You're not able to eat because your body is not burning enough calories because you are not working out a enough. Like I said, read the guides I wrote and you'll get a better idea of what you need to do.

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    2. Sure thing! Thanks a lot for the advice! One more thing, do you have any tips for muscle ups? Is it something that you have to train for or something that you can naturally do when you have enough strength? Thanks again really appreciate the effort you're putting into all these.

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  8. Secret Tip for Seated Shoulder Press for bigger range of motion (I think it's called the Arnold Press, after a *certain* famous governator, made it popular). Instead of just lowering it down to a 90 degree with palms forward, lower it all the way down in front of your face with palms facing towards you.

    Not my video, but one that demonstrates exactly what I mean:
    http://www.youtube.com/watch?feature=player_detailpage&v=vj2w851ZHRM#t=60s

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  9. Nice blog man. Is there a reason why you have two direct rear delt exercises but only one direct side delt exercise ? I thought the side delt is what gives you that "broad" look. Or am I mistaken ?

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  10. Thanks for the steps. These basic exercises will really improve the productivity of the body. I have also found some more fitness tips. These total body workouts target all major muscle groups and include everything from straight set workouts to circuit training. Get to know more about these fitness tips so you can be more productive with exercises for shoulders, arms, chest, legs, back, calves and abs.

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  11. I agree these exercises are perfect to increase shoulders strength and make joints flexible and healthy. I will try it.back and neck pain bergen county , low back pain bergen county

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  16. Well great information on doing workout with dumbbells.
    Thanks for sharing :)

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