If you want to focus on a shoulder workout, you should know about what the advanced training principles are. Hence you have a specific goal, you need to determine a routine for more optimal results. When it comes to accomplishing your fitness goal, everything matters, from the choice of the exercise to the sets and reps you are doing. Workout routines may differ for different people as each lifter has a different workout style. However, there are some tried and true methods that will get you those huge boulder shoulders.
To train your delts, you are going to find plenty of exercises in different variations. Pick the one you like or your search your training app and follow it religiously for 4 to 8 weeks. You have the choice to target your workout or adjust your workout to the lifts that will help you achieve your ultimate goal. We have come up with some the best moves to boost your routine for a more wider look.
Fierce Shoulder Workout for Bigger and Wider Shoulders
Seated Arnold Press
To perform it hold a dumbbell in each hand while you sit and ensure the palms face towards you. Thus apply force and take it overhead. Move your wrists a little so that you have straight arms and now the palms should face away. Do about 3 sets of this exercise with 12 reps in each set. Take 30-sec rest to recover.
Seated Lateral Raise
This is a great exercise when your goal is to build mass in your delts. It is a solid mass workout that boosts muscle growth. To perform this exercise use lighter dumbbells. You need to lean a little forward to raise the dumbbells and lift it shoulder height with the help of your elbows. When you reach the height hold this position for a few seconds then gradually lower down in full control. Do about 3 sets of this exercise with 12 reps in each set. Take 10-sec rest to recover.
Bent-over Reverse Flye
Pick a similar weight to the seated lateral raise and take a standing position. After that, you have to bend forward from your hips. With the elbows, support raise the dumbbells to the height of your shoulder and hold it for few seconds. Lower down slowly keeping it in control. Again execute 3 sets with 12 reps but extend the rest period to 40 seconds.
First, try standing with your torso in the upright position with dumbells in each hand which is holding at arm’s length. Here, the elbows are close to the torso. Next, the palms of the hands are facing your torso which will mark the beginning of the starting position. Third, with a stationary upper arm, exhale and curl the weight forward while limiting the biceps. Fourthly, until the dumbbell is at shoulder level and the biceps contracts, you can continue to raise the weight. Lastly, the contract position can be stationary while squeezing the biceps.
For serious shoulder, training do not forget to include face pulls. Have a set of TRX cables ready with a rope attachment and hang them at eye level. Take a few steps back from the machine and grab the ends of the rope. Apply pressure and pull the rope towards your face but ensure you pull it parallel to the ground. Your elbows should spread out, and the rope meets your face but all in a controlled motion. Rest for few seconds then reach to the initial position and repeat.
Standing Front Shrugs
In order to have noticeable shoulders, incorporate this exercise in your training. Stand and keep your feet shoulder-width apart. With a neutral grip hold the barbell in front of you. The key to correctly perform this workout is not rolling your shoulders forwards or backwards. Shrug your shoulders straight up and slowly raise your arms up ensuring it holds straight. Try to bring your shoulders as near your ear as possible. Now slowly lower down the weight and repeat the suitable number of sets. Usually, do about 4 sets with 8-12 reps in it.
Bent-Over Dumbbell Lateral Raise
Here, put your hand and chest up with dumbells in each hand, along with slightly bent knees, and a flat back. Bend your knees till the time your body lies parallel to the floor. With your elbows in a little bent position, let the dumbbells hang right beneath you. With full force, raise the dumbells first upwards and then to the sides in an arc position. Continue doing this till your upper arms are parallel with the floor. Pause at the top position in order to squeeze and slowly lower the dumbells slowly and repeat.
In order to position yourself, clean a heavy barbell from the floor level to the level of the shoulders or in a power rack, take it off pins. Then, with the elbows and palms pointed upwards, you can hold the bar with an overhand grip. Then the bar rests on top of your chest. Thereafter lower your hips from a standing position along with bending the knees into the position of a quarter squat. All at once, now you can recoil to drive in an upward position while extending your arms and lifting the overhead bar to a full elbow extension. While holding the bar for a brief time, slowly lower it back to the resting position on the upper chest area. Thus, you can repeat the next rep.
To get those dreamy full shoulders it takes hard work and dedication. The full shoulder workout comes with strict discipline and perseverance and is a great way to enhance your upper body, and it can be an overall boost to the body. It moreover suggests about your physical fitness and greater hand-grip strength. So include these supersets in your shoulder workout days and kill it with vigor!