The shoulders are the one of the most widely used muscles in the upper extremities. They are involved in many daily tasks and are made up of the deltoids, upper trapezius, serratus anterior and levator scapulae muscles. Therefore your training should hit all of the main muscle groups within the shoulder and all of your work outs should be three-dimensional in terms of the movement planes used
The shoulder does have almost a 360 degree rotation, and apart from strengthening your muscles and improving joint mobility. A strong and well balanced pair of shoulders is impressive. Therefore a well -defined pair of shoulders is impressive to the opposite sex; but let’s not forget that strong shoulders will make functional daily tasks less arduous and will safeguard you against musculoskeletal injuries.
The Work Outs
One of the main issues with training your shoulders is that many work outs focus on the front portion of the shoulder with little work to the middle or back of the shoulder girdle. This poor training strategy can lead to a muscle imbalance within the shoulder and may increase your risk of injuries. Without the proper middle or back development of the shoulder girdle, the shoulders do tend to look narrow from both sides and the front. Therefore for the shoulders to development as a whole, all of its muscles need adequate stress to stimulate effective growth.
As mentioned previously the shoulder can nearly rotate 360 degrees, so exercises should hit all of the angels and planes of movements using a variety of free weights, cables and bodyweight exercises. The best exercise range is at the low end (4-6 reps) for the compound exercises and a higher range (8-12 reps) for the isolated exercises. Think of the compound exercises as building the muscle mass in the shoulders and the isolated exercises as defining the shape of the shoulders. Let’s move on and pull everything together in the shape of some hard core shoulder work outs for beginners:
Sample Workouts to Try-
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