There are three main muscles in your shoulder: the anterior deltoid, the lateral deltoid, and the posterior deltoid. You need to build these muscles if you want strong, balanced shoulders. Use compound and complex movements to strengthen your deltoids. Focus on overhead presses, such as the dumbbell shoulder press.
Step
Method 1 of 4: Forming the Front Deltoid
Step 1. Perform an overhead shoulder press
This exercise is great for the anterior deltoid and is the best exercise for building shoulder muscles. You can use a barbell, a pair of dumbbells, or a shoulder press machine. With a barbell you can maximize the load so you can lift more weight. Using dumbbells requires better coordination, and can help you prevent a permanent imbalance of shoulder strength.
Step 2. Perform the starting position
This exercise is best done standing. Hold a barbell or dumbbell with a forward grip, opening it slightly wider than your shoulders. Hold the weight in front of your head, just above shoulder height.
You can do the exercise while sitting, although the core muscles will not be overworked. Exercises while sitting can be done if you have lower back problems. Sit on a press bench with vertical support for your back. Keep your back straight and keep your feet on the floor
Step 3. Do press
Lift the barbell or dumbbells overhead until your elbows are straight in one smooth motion. Hold for a few moments, and slowly lower to the starting position. Keep the weights in a resting position for two seconds, then repeat. Don't rush and watch your attitude carefully. Make sure the weight is evenly distributed on both your shoulders and not one-sided.
Step 4. Lift the weight
The shoulder press efficiently builds muscle as a low-rep, heavy-weight activity. Start with 4-8 reps for 2-4 sets.
Method 2 of 4: Forming the Lateral Deltoid
Step 1. Do a lateral raise
Stand up and hang your hands at your sides and hold a dumbbell in each hand. Lift both arms straight from your sides until they are parallel to the floor. Bend your elbows, and tilt your arms forward as if pouring water. Hold the dumbbells for a few moments. Then, lower the dumbbells back to the starting position.
Exhale as your arms reach the top of the lift. Then inhale slowly as you lower your hands
Step 2. Set the pace of your workout
Do 10-12 reps for 1-2 sets, or 6-10 reps for 4 sets. Include 60-75 seconds of rest between each set. Make sure the exercise is done at a steady pace: one second when the arm is down, and two seconds when the arm is up.
It's a good idea to do article circles or shrugs between sets
Step 3. Maintain a good attitude
Straighten your back along each set. Bend your knees slightly, and keep your center of gravity centered on your back. Make sure your elbows are slightly bent, but don't take the weight off your shoulders.
- Careful. Keep your arms straight, and don't force your reps. Shoulders are easily injured during this exercise.
- This routine should be done standing, although you can also sit on a bench. Make sure your back stays straight during the exercise.
Method 3 of 4: Training the Rear Deltoids
You need to work extra hard to train the rear deltoids. The front and lateral deltoids are also trained when training the chest and arms, but the formation of the back deltoid head muscles requires special attention.
Step 1. Try the bent-over dumbbell lateral raise
This exercise is similar to the standard lateral raise, except that you bend forward. This exercise can be done standing up, or sitting on a press bench and leaning over your knees. Try leaning your forehead against a bench or other cushioned surface to keep it firm.
Step 2. Stand or sit holding a dumbbell in each hand
Lift and hold your chest and keep your back straight. When you are sitting, bend forward from the pelvis so that your chest is parallel to the floor. Keep the dumbbells hanging below your chest. Keep your elbows slightly bent and your palms facing each other.
Step 3. Do a lateral raise
Lift your dumbbells up and out until your upper arms are almost parallel to the floor. Raise your arms in a steady curved motion, and make sure the weight is evenly distributed on both shoulders. Hold the dumbbells at the highest point of arch for a moment before lowering them to the starting position. Begin the next rep just before your arms are perpendicular to the floor.
Method 4 of 4: Establishing an Exercise Program
Step 1. Lift heavy weights, and focus on steady progress
Get small, measurable progress on each workout. When you work your shoulders, lift the weight, and stick to 4-7 reps per set. Slightly increase your weight or number of reps with each exercise. In this way, you achieve a gradual and continuous pattern of progress.
- Maintain "progressive overload." Increase your weight over time so that you are always pushing the limits of your muscles. Shoulder muscles will not form if they do not get stronger.
- For example, yesterday you practiced dumbbell shoulder press using 22 kg (50 lb) dumbbells for 7 reps per set. In the next exercise, force yourself to do 8 reps with the same weight. Otherwise, increase the weight to 27 kg (60 lb) and return to 7 reps.
Step 2. Form all the muscles of the deltoid head
The deltoid muscle (shoulder) consists of three parts: the anterior head (front), the lateral head (medial), and the posterior head (back). Try building the muscles in each of these areas to balance your shoulders. The wider and thicker your shoulders, the better they will look.
Step 3. Create a variety of exercise programs
Choose 4-5 exercises that focus on varying the anterior, lateral, and posterior deltoids. Change your workout often so you don't get bored. To maximize your progress, combine heavy sets with short rest breaks.
Change your rep range. On certain days, train the deltoids with very heavy sets of weights and low reps. On other days, do high-rep sets with light weights
Tips
- Push yourself to achieve concentric muscular failure in each set. That is, do the reps until you can't take it anymore without losing your stance.
- Focus on quality, not quantity. Don't sacrifice good attitude to increase the number of reps. Deliberate your progress so that you can build muscle with maximum results.
- Look for new exercises on the internet. A varied exercise routine can help balance your muscles and keep your mind busy. Be careful when trying new exercises, especially if they involve very heavy weights!
- Record your progress every week. Continue to increase your weekly score for the number of reps or resistance. Practice for the best results.
