Lean Muscle Gains for Shoulders . . .

31.03.08

The shoulder is a very important part of the body. Not only does the shoulder make your upper body appear to be wider (especially good for bodybuilders), but if not trained correctly, it could give you problems for the rest of your life. The key to building massive shoulders is to understand how the shoulder works and how to keep it healthy.

The shoulder is the most movable joint in the body but is very unstable. The shoulder itself is a ball and socket joint. The ball of the shoulder is the head of the humerus. The socket portion of the shoulder is called the glenoid (where arthritis in the shoulder forms).

On top of the ball and socket is a process called the acromion. Next to the acromion is the acromioclavicular joint, also called the AC Joint (this is a common place for shoulder separations). This ball and socket joint allows for the most range of motion out of all the joints in the body.

When you think about your shoulder, what comes to mind are the deltoid muscles. You have a front deltoid, middle deltoid, and a rear deltoid to keep things simple.

Below are 4 excellent basic exercises that will train each muscle part of the deltoids for lean shoulder muscle gains.

STANDING SHOULDER PRESS(Military)-One of the best exercises to build base muscle for full, rounded and defined shoulders.

STEPS

1. Grab a bar with overhand grip and position your feet shoulder with apart with slightly soft knees.
2. Now press the bar and additional weight above the head.
3. Now lower the bar under controlled motion until it reaches back to starting position.

NOTE: Dumbbells can also be used and will assist further development of stabiliser muscles for increased strength. Remember to breathe correctly and activate core abdominal muscles for increased back support.

Standing Shoulder Press

SIDE LATERAL RAISES are the best exercise to build side (middle) deltoids

STEPS

1. Hold a dumbbell in each hand and bring the weights together in front of you. The palms should be facing each other.
2. Now bend your elbows and raise the dumbbells to your sides.
3. Lift them to a point slightly higher than your shoulders.
4. Now lower the dumbbells in a controlled manner back to the starting position.

Side Lateral Raise

FRONT DUMBBELL RAISES are an excellent exercise to isolate front deltoid Muscle.

STEPS

1. Stand straight with a dumbbell in each hand. Let the dumbbells hang in front of you with back of your hands facing forwards.
2. Raise one dumbbell {say right} in front of you till it reaches just above shoulder level.
3. Now lower the weight {right} while raising the left in front of you.
4. Perform this exercise in this alternating manner.

Note: Avoid arching of the lower back and if you find you need to use momentum to perform the exercise drop your weight to a more manageable load.

Front Dumbbell Raises

BENT OVER LATERALS are an excellent exercise to isolate and work specifically on rear deltoid muscles.

STEPS

1. Sit at the end of a bench with a pair of dumbbells.
2. Bend forward and let the dumbbells hang on your sides.
3. Lift the dumbbells raising them on your sides to a level slightly than your shoulders.
4. Now lower the dumbbells back to your sides.

Note: This exercise can be performed both standing and seated; however the seated version calls for stricter movement & control.

Bent-over Lateral Raise