In most weight training programs, the chest and abdominal muscles receive the most attention while the shoulder muscles sit at the sidelines. But regardless of your gender, don’t you want to have impressive shoulders to support your upper body in the warmer weather?
Even when your body is fully clothed, your shoulder size and definition is obvious. For men, using the best deltoid exercise can help to create shape and definition in tight fitting clothing. For women, the best deltoid exercise will help to create a sleek and lean silhouette for sexy shoulders.
Unfortunately, many people neglect to train their shoulders using the right exercises. Make it a priority to use the exercises listed below to define and shape your upper body.
Shoulder exercises using the best deltoid exercise will make a world of difference in preventing injury in this ball and socket joint and greatly improving your range of motion in your daily activities.
For many weightlifters and bodybuilders, using an effective deltoid exercise is quite rewarding since it improves flexibility and strength. Training the deltoids with a variety of exercises will help to increase the strength of muscle fibers as the shoulder moves in different directions.
As you begin to condition your shoulders with the best deltoid exercise, you will be working the side, front, and rear deltoids at the same time.
The front deltoids allow you to move your arms up and forward. The side deltoids move the arms out to the sides and also add width to the shape of the shoulders. The rear deltoids move the arms backward and upward for backward motions.
The Best Deltoid Exercise to Increase Strength
• Seated Lateral Raise:
This exercise will work the side deltoids.
1. It can be performed sitting or standing by holding two dumbbells at your sides with your palms facing inward.
2. Slowly raise the dumbbells out to your sides to form a 90° angle, and pause at the top of the motion.
3. Slowly lower the weights back down to your starting position for one repetition.
• Front Raise:
The front raise will work your front deltoids, and it is performed similarly to the seated lateral raise above.
1. Start by holding a pair of dumbbells at your sides, and raise one arm out in front of you to shoulder height.
2. Pause at the top of the motion, and slowly lower the weight back to starting position.
3. Alternate and repeat the exercise with the other arm for an entire set.
** Remember to keep your back straight, and do not lean backward or forward to compensate.
• Shoulder Press:
The shoulder press can be performed sitting or standing, and it can be performed with dumbbells or free weights at the gym.
1. Start the exercise holding the dumbbells away from you at shoulder height.
2. Extend both of your arms above your head keeping your palms facing forward.
3. Pause at the top of the motion, and slowly lower your weights back to starting position for one repetition.
**To perform the exercise sitting, make sure that you use back support to prevent strain or injury in your lower back.
Weight Training Guidelines
When you use the above exercises, you will be able to shape and condition your shoulders effectively. To see the greatest results, remember to always warm up before you start weight training.
This will help to warm up your muscles so that you prevent strain or injury. You can warm up with 5 minutes of light cardio or by performing a set of each exercise with a very light weight before you progress to heavier weights.
Once again, technique is everything in protecting and conditioning your shoulders. Make sure that you lift and lower each weight slowly, and do not use your momentum when performing the extension of the exercise.
If you are swinging or bouncing the weights in the exercise, then you are probably lifting too heavy of a weight. If that is the case, then you are not working out your shoulders effectively and will not see the best results.
Add the above exercises to your regular upper body training routine for added size and definition!