5 Easy moves to get Bigger Shoulders ! by M.Chandrashekher Reddy , Master Trainer, helios THE PROBLEM You train shoulders religiously each week, but you’re not making progress, you’re constantly in pain, and you’re ready to scrap shoulder work altogether. THE SOLUTION Most guys run into problems when they try to do too much with their shoulder workouts. They choose their EXERCISES unwisely, and they don’t pay attention to balancing out the muscle groups that form their shoulders as a whole. With the setup here, we’re stripping down to the bare essentials. First wel do the scapular work to protect your shoulder in long run. Then You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move. 1. SCAPULAR WALL SLIDE START: Stand with your back against a wall, keeping your head, shoulders, upper back and glutes in contact with it. Place your arms —from the back of your hands to your elbows — against the wall, upper arms parallel to the floor and elbows bent 90 degrees. EXECUTION: Keeping your hands, wrists and elbows against the wall, raise your arms as high as possible. As soon as your hands or elbows start to come off the wall, slide your arms back down as low as possible. Keep your core tight and don’t let your back arch away from the wall. Slowly increase your range of motion with each rep. 2. SCAPULAR PUSH-UP START: Get in push-up position with your hands shoulder-width apart. Your body should form a straight line from head to ankles. Keep your core tight. EXECUTION: Push yourself up, then lower by squeezing your shoulder blades together. Keep your arms straight, and your spine and LEGS rigid and in a straight line. Engage your core to keep your body moving only at your shoulder complex. 3. shrugs : Shrugs work best for most guys as a high-volume, mass-building EXERCISE, so check your ego, strip a plate off each side of the bar, and work these for three or four sets of at least 20 reps, holding the top position for at least a second on each rep. 4.Do gaint set of REAR/SIDE/FRONT DELT RAISE Giant set these moves three times. This means performing them one after the other, with no rest, for 10 reps each. Stay on the lighter side with your dumbbell selection, trying to keep only a minimal bend in your elbows. 5. Military Press: Stay conservative with the amount of WEIGHT you use and focus on using your shoulders—not your legs—to raise the bar. At the top of the lift, the bar should be locked out above your head and slightly behind it. Perform four sets of eight. And at end dont forget to stretch.
Posted on: Tue, 25 Nov 2014 07:47:05 +0000
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