Best Exercises For Shoulders | Free Boulder Shoulder Workout for Beginners/Intermediate Lifters - Muscleinch

Best Exercises For Shoulders | Free Boulder Shoulder Workout for Beginners/Intermediate Lifters

tivityShoulders are one of the smaller muscle groups in the human body, yet the most injury-prone muscle group. So it becomes essential to target each Deltoid muscle with best and practical exercises. Especially the rotator-cuff can get damaged to an excellent point, which creates problems in the long run.
There are many exercises for building rounded and muscular shoulders. Still, here, I have chosen only the Best Exercises for active and maximum growth backed by science and my Lifting experience. Results are assured with these Best exercises for Shoulders, and if you are a Beginner or Intermediate Lifter, an absolutely Free Workout is provided below.
Best exercises for shoulders, best shoulders workout

Not getting too deep into the exact anatomy of Shoulders; therefore, there are three major Delts called the Front Delts, the Middle or Medial Delts, and the Rear Delts. So, it becomes equally important to train all Deltoids with the best isolation and compound exercises for developing proportionate Boulder Shoulders. Generally, people forget to workout the Rear Delts, which results in unattractive and incomplete Shoulders. The key to developing rounded looking shoulders is to incorporate these best exercises and avoid the dangerous ones!

"Dangerous Exercises" are precisely those Shoulder Exercises that have really low effectiveness with a high risk of injury. So, I have discussed them with a few keynotes in each exercise; therefore, make sure you read each point for maximum benefits. The results and knowledge you will gain are going to be worth your time; therefore, don't just read the names of the Best exercises for Shoulders and skip the essential points.
Also, few common questions include:-


How many times should you train shoulders?

How do shoulders benefit in an attractive Upper-Body structure?

How to grow your shoulders fast?

Back or Shoulders, with which muscle should you train your Traps?


Best Exercises For Shoulders:-


1. Standing Overhead Press:- An excellent compound exercise performed by the Barbell in a standing position targeting overall shoulders, i.e., the Front, the Medial, and the Rear delts, respectively.
Moreover, Triceps are involved as the secondary muscle group, and the standing position also engages the core region creating stable and strong abdominal muscles. Standing Overhead Press, also known as Standing Military Press, is an old school exercise and the first choice to start your shoulder workout!
Best exercises for shoulders, overhead press

Note:- Beginners can perform Seated Overhead Press if experiencing an unstable core, and a full range of motion is recommended!

2. Seated Overhead Dumbbell Press:- One of my favorite shoulder exercise to build muscle mass. Seated Overhead Dumbbell Press is a great compound movement that targets the overall Deltoid muscles with minimum triceps activation. This exercise solves major mobility issues faced while performing the Military Press. It is an excellent exercise providing maximum activation and growth with an insane pump.
Best exercises for shoulders, dumbbell shoulder press

Note:- You can always switch between the Seated Overhead Dumbbell Press and the Standing Overhead Press in your shoulders workout routine.

3. Cable Lateral Raise:- Best isolation exercise to burn the Medial Deltoids for maximum growth. This exercise works majorly on the medial delts, which creates an illusion of broad shoulders; therefore, it becomes a valuable exercise to add to your Shoulder Workout. When performed with Cable, the tension is continuous in the range of motion, which leads to maximum muscle fatigue and growth. Also, various scientific researches have proved that Lateral Raises with Cable are more effective as compared to the Dumbbells.
Best exercises for shoulders, lateral cable raise

Note:- Lateral Raise with Dumbbell is an excellent alternative to Cable Lateral Raise if you lack the particular pieces of equipment.

4. Seated Dumbbell Front Raise:- Another excellent isolation exercise to train the Front Delts effectively. Seated Dumbbell Front Raise develops the front part of your shoulders, also the front delts are incorporated in many compound exercises, which makes it essential to train them for more vigorous movements in other practices. You can perform the Front Raise with Cable or in standing position. Still, the seated position seems more effective as per my experience because it limits the cheat repetitions to an extent.
Best exercises for shoulders, seated dumbbell front raise

Note:- Switch between Seated Dumbbell Front Raise and Cable Front Raise for maximum results.

5. Face-Pulls:- the Best exercise to train the Rear delts with maximum effectiveness. Face-Pull is my recommended exercise to grow the rear deltoids of your shoulders. Rear Delt Flys is an excellent alternative to the Face-Pull ac; however, the maximum pump and results are better with the Face-Pulls. Also, perform this exercise with correct technique else it may severely damage your rotator-cuff in the long run.
Best exercises for shoulders, facepull exercise

Note:- There are various kinds of forms recommended by coaches, but as per my experience, the rule of thumb would be to keep the elbows backward than the arms. The least you activate your biceps in this movement, the higher you will isolate your Rear delts.

6. Barbell/Dumbbell Shrugs:- Squeeze your traps with this best isolation exercise called shrugs. It can be performed with Barbell or Dumbbells, and the best results can be created while switching between them in your workout routines. Great exercise for beginners to develop beast mode traps, a more full grip would be preferred for great results. Traps are highly involved in various compound exercises, but for maximum development, isolation with shrugs is recommended.
Best exercises for shoulders, shrugs for traps shoulder

Note:- Rack-Pulldown is an excellent exercise for traps, but beginners may face difficulty while performing this exercise; therefore, shrugs are recommended. Also, if you can perform Rack-Pulldown exercise, then combining them with shrugs into your traps workout would give explosive results.

Basically, this was my list for Best Exercises For Shoulders! Common questions related to Shoulders are:-


How many times should you train shoulders?


Being a small muscle group, shoulders can recover pretty fast, but the majority of movements involve deltoids; therefore, twice a week would be the right spot for maximum growth.


How do shoulders benefit in an attractive Upper-Body structure?

Shoulders are a great addition to an attractive Upper-Body structure, so broad shoulders can create a full looking frame giving an aesthetic V-Taper look!


How to grow your shoulders fast?

Following the given best exercises for shoulders and if you are a Beginner or an Intermediate Lifter, following the free workout given below will definitely assure results combined with a good nutrition program and recovery.
Moreover, train the shoulders in the rep range of strength and hypertrophy for the fastest growth.


Back or Shoulders, with which muscle should you train your Traps?


Most of the Back exercises have a high involvement of traps, so training them in the same workout won't give maximum results. Therefore, training traps with Shoulders provide the best results.


Best Shoulders Mass Building Workout for Beginners and Intermediate Lifters:-



Beginners:-

Seated Overhead Dumbbell Press - 4 Sets of 8 to 12 Repetitions (40 to 50 seconds rest between each set)
Cable Lateral Raise - 3 Sets of 10 to 15 Repetitions (30 Seconds of rest between each set)
Seated Dumbbell Front Raise - 3 Sets of 8 to 12 Repetitions (30 Seconds of rest between each set)
Face-Pulls - 3 Sets of 10 to 15 Repetitions (40 Seconds of rest between each set)
Barbell/Dumbbell Shrugs - 3 Sets of 6 to 12 Repetitions (50 Seconds rest between each set)

Intermediate:-

Standing Overhead Press - 3 Sets of 3 to 6 Repetitions (50 to 60 seconds rest between each set)
Seated Overhead Dumbbell Press - 2 Sets of 8 to 12 Repetitions (40 to 50 seconds rest between each set)
Cable Lateral Raise - 3 Sets of 10 to 15 Repetitions (30 Seconds of rest between each set)
Seated Dumbbell Front Raise - 3 Sets of 8 to 12 Repetitions (30 Seconds of rest between each set)
Face-Pulls - 4 Sets of 8 to 12 Repetitions (40 Seconds of rest between each set)
Barbell/Dumbbell Shrugs - 3 Sets of 6 to 12 Repetitions (50 Seconds rest between each set)

So, this was a complete guide for shoulders, which included the best exercises, free workout, and some beneficial techniques, which will definitely give you some serious gains. If you still have any doubts or questions, feel free to comment below and share this post if you really loved this quality information.













  
Previous article
Next article

No comments:

Post a Comment

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel