Sunday, 5 April 2020

Exercise | Shoulder | Fit with Shubham -2




Common practices to be followed during the Shoulder workout
  1. Back straight
  2. Squeeze while exhaling out with your mouth during push, take a little pause and feel the muscle. Inhale in and go down slowly by your muscle, not by gravity.
  3. At the peak of the movement be sure to touch the dumbbells together in a controlled manner.
  4. Keep elbows tucked in and do not let them splay outwards at any time during the exercise.
  5. Core tight
  6. The elbow movement decides the impact on shoulder, like in face pull. The more you go back, the more shoulder muscle will be squeezed.
  7. For shoulder, try to lift heavy weight for better gain but only after you get used to it.
  8. 4-5 reps with 8-10 repetition in each rap.
  9. All the press exercises should be done in sitting position to avoid using the core.
  10. Arms will be slightly forward, for front delts. Backward for rear delts. Lateral delts are most of the time covered with rear delts.
  11. Also, no neck movement. Neck should remain straight.
  12. Bending your knees slightly while doing any standing exercise can prevent the knee injury.


1. Seated overhead dumbbell press - 
Brief:
  • Muscle target:
    • Delts (primary)
    • Chest, triceps (secondary)
  • Breathing 
    • Breathe in thru nose while raising up 
    • Breathe out thru mouth while going down
  • Posture 
    • While going down, let it come down by the muscles not gravity.
    • Squeeze the shoulder muscles while going up.
    • Try to go up by squeezing the shoulder muscles, stay for a moment on the top, feeling your shoulder muscle there.
    • Keep it aligned with the shoulder connecting line, for all three muscles to target. If you keep forward, it will impact forward delts more.
    • Palm will facing front all the time
    • Come down to 90 degree or even more but not less
    • Don’t lock up your elbows on the top, joints might get hurt.
Detailing:
  • Works on all three shoulder muscles:
  • 1.  Anterior front
  • 2. Lateral side

2. Plate press out

Brief:
  • Muscle target:
    • Shoulder delts.
    • Secondary: chest, forearms, traps and triceps. 
  • Breathing 
    • Out while raising up, in while going down
  • Posture 
    • Keep your core strong, back straight.
    • Try to bend your elbows inside a little, try not to lock your elbows for more effect.
    • Your arms will remain in the initial position throughout the exercise.
    • Do not swing the weight while performing this exercise.

This one doesn't require a barbell, just a weighted plate heavy enough to challenge you. All you need to do is grab onto a weighted plate. Then, extend your arms out parallel to the deck and slowly bring it back in.

Cool? Now go and do eight to twelve more and follow it up with two to three additional sets.

  • plate press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest, forearms, traps and triceps. 
  • Keep your core strong

 

3. Lateral raises

Brief:
  • Muscle target:
    • rear delts
    • Secondary: traps.
    • Do remember to squeeze while going up,
  • Breathing 
    • Breathe out while going up thru your mouth.
    • Breathe in while getting down thru your nose.
  • Posture 
    • Try not to use your traps, otherwise the delts will not be used.
    • Wrist should be straight.


  • Target your rear delts and little bit of your traps.
  • Try not to use your traps, otherwise the delts will not be used.
  • SHOULDER SHOULD BE DROPPED BACK. Like this:
  • NOT IN THIS WAY
  • Can be done in two ways: front and side.
  • Front and up:
  • Side and up:
  • Src:

4. Arnold press- 

Brief:
  • Muscle target:
    • Shoulder delts
    • Secondary: Triceps
  • Breathing 
    • Same
  • Posture 
    • At the peak of the movement be sure to touch the dumbbells together in a controlled manner.
    • Keep elbows tucked in and do not let them splay outwards at any time during the exercise.

5. Barbell press- 

Brief:
  • Muscle target:
    • Delts
  • Breathing 
    • Same
  • Posture 
    • Just keep your thumbs towards your head.
    • All common practised
  • Again, just like overhead press.
  • Just keep your thumbs towards your head.

5. Military barbell press- 

Brief:
  • Muscle target:
    • Front Delts
  • Breathing 
    • Same
  • Posture 
    • Common practices

6. Behind neck - 

Brief:
  • Muscle target:
    • Rear delts
  • Breathing 
    • Same
  • Posture 
    • Don’t go complete down, might cause an injury then.
    • Keep your back straight
  • Don’t go complete down, might cause an injury then.
  • Keep your back straight

7. Face pulls

Brief:
  • Muscle target:
    • Rear delts
  • Breathing 
    • Breathe out while coming back.
  • Posture 
    • Let your elbows come to the back, as much as you can. Then only you will feel the squeeze on your shoulder.
    • Do it like you are doing flexibility training of your shoulder, then you will feel your shoulder rear delts. And some on your lateral delts


8.Bent over delt fly
Brief:
  • Muscle target:
    • Lateral delt, rear delt, traps
  • Breathing 
    • Breath out while going back, in while coming to the front
  • Posture 
    • Elbows will come first up, then you will feel force on your shoulder.

9. Upright rows
Brief:
  • Muscle target:
    • Traps and shoulder both
  • Breathing 

  • Posture 
    • Step 1: Stand upright with your feet shoulder width apart.
    • Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.
    • Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.
    • Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.
    • Step 5: Hold for a moment and then reverse the motion back to the starting position.
    • Step 6: Repeat for a complete set.
    • Do it very slow for better results







10. shoulder shrug
Brief:
  • Muscle target:
  • Breathing 
    • Breathe out while going up thru your mouth, breath in while coming down.
  • Posture 
    • Steps :
      1. Start off standing up straight with your feet shoulder-width apart, bending your knees slightly.
      2. Grab a dumbbell in each hand with your palms facing in towards your body, and lower your shoulders down as much as possible.
      3. While keeping your arms straight, slowly raise them up towards your ears.
      4. Once you reach the top position, hold for a count then slowly lower the dumbbells back to their original position.


Tips :
1.) Do not use a jerking motion and refrain from swinging the dumbbells in this exercise.
2.) Do not roll your shoulders in the exercise as that is improper form and can result in injury.
3.) Perform this exercise slowly and concentrate on the muscle, you will see better results.


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