With only 5 movements you will develop the fullest shoulder muscles.
To create an inverted pyramid body, the shoulder muscle is a factor that cannot be ignored because this muscle is like the foot of the pyramid. Even so, the shoulder muscles are often "forgotten" compared to other muscle groups such as the pectoral muscles or the chest muscles.
The following 5 exercises are considered the most classic for building shoulder muscles. These strength-oriented exercises cause the right shoulder muscles to lift weights quite heavily from 70 to 90% of the practitioner's maximum lifting capacity.
In addition to training, do not forget to supplement your shoulder muscles with protein rich foods that help you gain muscle fast. After the exercise, you should also reward your shoulder muscles with a cup of whey protein to compensate for the damage caused by exercise.
Before starting the exercise, you need to warm up your joints well to avoid injury. Pay attention to carefully rotate the shoulder joint because this is a complex joint area.
Military Press
- Muscle group impact: Front shoulder
Weight: 70% of maximum lifting capacity
- Number of times: 8 times with 4 innings
- How to: Stand with the barbell at shoulder height, push the dumbbells straight up over your head with straight arms. Lower the dumbbells back to the starting position and repeat. Try to hurry up, down slowly.
Front Delt Raise (Front Delt Raise)
- Muscle group impact: Front shoulder
Weight: 60% of maximum lifting capacity
- Number of times: 10 times with 4 innings
- Perform: This exercise together with the one above is considered best with the front shoulder because of the ability to mobilize muscle fibers to work properly.
When doing this, you need to hold the dumbbells and straighten your back, raise the dumbbells to face level and slowly lower. Perform one hand at a time.
Side Delt Raise and lift your arms to the side.
- Group of impact muscles: Middle shoulder
Weight: 60% of maximum lifting capacity
- Number of times: 10 times with 4 innings
- How to: Stand upright with dumbbells on both palms facing inward. Raise the dumbbells with both hands up to shoulder height, elbows should not be straight but keep slightly arched
Rear Delt Raise
- Muscle group impact: Back shoulder
Weight: 50% of maximum lifting capacity
- Number of times: 12 times with 4 innings
- Perform: Different from the two groups of front shoulders and middle shoulder is the group of push muscles, the back shoulder is the group of pull muscles. When doing this, you should bend down slightly and hold the dumbbells, then pull the dumbbells high backwards. Try to feel the muscles in your back shoulder.
- Group of impact muscles: shoulder
Weight: 70% of maximum lifting capacity
- Number of times: 20 times with 4 innings
- Implementation: Similar to the back shoulder, the shoulder is also the pull muscle group. To do this exercise, you need to stand upright, hold the bar, then shrug your shoulders up and down slowly.
To create an inverted pyramid body, the shoulder muscle is a factor that cannot be ignored because this muscle is like the foot of the pyramid. Even so, the shoulder muscles are often "forgotten" compared to other muscle groups such as the pectoral muscles or the chest muscles.
The following 5 exercises are considered the most classic for building shoulder muscles. These strength-oriented exercises cause the right shoulder muscles to lift weights quite heavily from 70 to 90% of the practitioner's maximum lifting capacity.
In addition to training, do not forget to supplement your shoulder muscles with protein rich foods that help you gain muscle fast. After the exercise, you should also reward your shoulder muscles with a cup of whey protein to compensate for the damage caused by exercise.
Before starting the exercise, you need to warm up your joints well to avoid injury. Pay attention to carefully rotate the shoulder joint because this is a complex joint area.
1. Military Press Stand (Military Press)
Military Press
- Muscle group impact: Front shoulder
Weight: 70% of maximum lifting capacity
- Number of times: 8 times with 4 innings
- How to: Stand with the barbell at shoulder height, push the dumbbells straight up over your head with straight arms. Lower the dumbbells back to the starting position and repeat. Try to hurry up, down slowly.
2. Lift the front shoulders with dumbbells (Front Delt Raise)
Front Delt Raise (Front Delt Raise)
- Muscle group impact: Front shoulder
Weight: 60% of maximum lifting capacity
- Number of times: 10 times with 4 innings
- Perform: This exercise together with the one above is considered best with the front shoulder because of the ability to mobilize muscle fibers to work properly.
When doing this, you need to hold the dumbbells and straighten your back, raise the dumbbells to face level and slowly lower. Perform one hand at a time.
3. Hold the dumbbells and extend your arms to the side (Side Delt Raise)
Side Delt Raise and lift your arms to the side.
- Group of impact muscles: Middle shoulder
Weight: 60% of maximum lifting capacity
- Number of times: 10 times with 4 innings
- How to: Stand upright with dumbbells on both palms facing inward. Raise the dumbbells with both hands up to shoulder height, elbows should not be straight but keep slightly arched
4. Rear Delt Raise
Rear Delt Raise
- Muscle group impact: Back shoulder
Weight: 50% of maximum lifting capacity
- Number of times: 12 times with 4 innings
- Perform: Different from the two groups of front shoulders and middle shoulder is the group of push muscles, the back shoulder is the group of pull muscles. When doing this, you should bend down slightly and hold the dumbbells, then pull the dumbbells high backwards. Try to feel the muscles in your back shoulder.
5. Shrug the shoulders with barbells
- Group of impact muscles: shoulder
Weight: 70% of maximum lifting capacity
- Number of times: 20 times with 4 innings
- Implementation: Similar to the back shoulder, the shoulder is also the pull muscle group. To do this exercise, you need to stand upright, hold the bar, then shrug your shoulders up and down slowly.
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