Today in this article we will be going to talk about the best shoulder workout in gym. Everyone wants to have wider shoulders because having broader shoulders looks attractive and it also develops our personality a little bit. But still there are so many gym goers that are unable to develop their shoulders. So, it is very important to do the right shoulder exercises in gym that will help you to develop a broader shoulde
First, If you really want to see some changes in the size of your shoulders, it is very important to understand the anatomy of shoulders. The shoulder muscle has three different heads which is anterior head, lateral head, and posterior head. These three heads sometimes also called as the front head, middle head and the back head. To develop your shoulder, it is important to develop all these three heads.
Techniques for shoulders workout:
There are some of the techniques that you should keep in mind while performing any shoulder exercise in gym:
- Targetting your shoulders: It is very important to keep in mind that you should target your shoulders while performing exercise.
- Choose medium weight: when you perform any shoulder exercise in gym, choose that weight which is suitable so that you can perform the exercise in right form. If you select heavy load for any exercise then it might be harmful for your muscle and there may be the chances of injury.
Now, I will tell you best shoulder workout in gym that will help you a lot in developing your shoulders.
Exercise No.1: Barbell Front Press
This is one of the best shoulder exercise in gym that targets your front head of shoulder.
To perform: First, sit on a plain bench and grab the bar at your shoulders width. Then lift the bar and place it to your upper chest line and from there, raise the bar above until your arms get fully straight and then bring the bar down to your chin line and then repeat for r
Make sure that you should not lock your arms while raising the bar above. You can also perform this exercise in a standing position after achieving some strength.
Exercise No.2: Dumbbell Shoulder Press
This is an effective exercise for middle head of shoulder.
To perform: First, grab dumbbells in your both hands and sit on a flat bench. Then, lift the dumbbells to your shoulder line and from there raise both the dumbbells up so that your hands come little closer.
You should not touch both the dumbbells when you raise the hands. You can use some heavy weight dumbbells by making sure that you are doing in right form.
Exercise No.3: Barbell Back press
This exercise targets the most of your back head of shoulders.
To perform: First, grab the bar at 2-3 inches wider than your shoulders width and sit on a flat bench. Then, lift the bar fully above so that your arms get straight and then bring it down to the back of your head.
Make sure that you should not bring the bar too down as it may cause you injury.
Exercise No.3: Dumbbell site lateral
This is one of the best shoulder exercise in gym helps you to target the most of your middle head.
To perform: First, grab two dumbbells in both of your hands. Start the exercise with your dumbbells in front of your hips rather than to the sides of your hips. Then without swinging your back, you would raise both dumbbells directly to your sides with a slight bend in the elbow.
Make sure to keep the elbows slightly above your wrists. You do not want the dumbbells coming high up above the elbows. Then lower back down to the starting position in front of your hips and then repeat for reps.
Exercise No.4: Dumbbell bent lateral
Dumbbell bent lateral targets the back head of your shoulders.
To perform: First, sit on a flat bench. Then, you want to grab two dumbbells and bent forward at your waist. Make sure to keep your chest up and your shoulder blades back to protect your lower back. You want to bend forward until the upper body is almost parallel with the ground. Both dumbbells should be hanging directly to the line of your shoulders.
Now, raise the dumbbells directly to your sides in line with the shoulders so that the elbows should be slighltly bend and keeping your elbows above the wrist and bring the dumbbells back to the starting position and repeat for reps.
Exercise No.5: Dumbbell Front Lateral
This is one of the best shoulder exercise in gym for front head of shoulder.
To perform: while standing in a straight position, hold dumbbells in both of your hands such that the dumbbells are in front of your hips rather than to the sides of your hips. Then raise one hand dumbbell in front of your body up to the shoulder level by making sure that your alms are facing down towards the ground. Then bring the dumbbell down to the starting position and repeat for reps.
Make sure that your wrists should bent down while raising the dumbbell.
Exercise No.6: Barbell Upright Row
Upright Row is one of the exercise that targets almost all heads of the shoulders.
To perform: To begin, you would start leaning slightly forward with arms bent holding barbell resting in front of your hips then while keeping the elbows bent at about 90 degree angle you want to raise the bar up to shoulder level and repeat for reps.
Make sure, you want to keep your hands in front of your body while raising the bar.
- Sets and reps:
- Perform 3 sets of each exercise.
- Take 40-50 seconds break in between sets.
If you do all of the above shoulder workout in gym then you would be able to develop your shoulders.