From a male point of viewÂ a great indicator of strength has alwaysÂ been related to the size of the shoulders.. PossessingÂ large broad shoulders can give a image of power and is probably the first muscle group to be noticed.Due to thisÂ viewÂ theÂ exercises for shoulders areÂ given a lot of attention when working in the gym and therefore the risk of injury increases.Â Â To reduce this risk of injury I would advise toÂ warm up the shoulders extensively before any workout and to not overdo the amount of overhead presses in your routine.Â It is very easy to carried away and injure your shoulder (as I have found on a few occasions) and this can limit your ability to work your whole upper body.
So with that in mind if your looking to build a big pair of cannon ball shoulders then here are what I consider theÂ 4 best exercisesÂ :
Standing Dumbbell Overhead Press â€“ This is one of the most frequently practiced exercises for shoulders. With this exercise, you will stand with your feet about hip width apart. Lift each of your arms, until the weight reaches the level of your ears ,whilst keeping your elbows bent . Slowly lift the weight over your head, exhale, and then lower as you inhale.Above all ensure that your posture is kept firm and straight during the exercise.
Lateral Raise â€“ Start this exercise by standing with your feet set apart by hip width. With a dumbbell of reasonable weight in each hand, you will slowly raise each of the weights out to your sides. Ensure that your elbows are slightly bent. Slowly lower the weights, and repeat.
Front Raise â€“ Lighter weights are a prefffered choice whilst performing this exercise because of the muscle strain that it places on the shoulder. To begin, you will need to set your feet at hips length whilst holding a dumbbell in each of your hands. Whilst still maintaining a grip on your dumbbells, raise your arms until your shoulder level is reached and then do a one count. Gently drop your arms whilst inhaling.
Â Reverse Fly â€“Â The reverse fly works the rear head of the deltoid but again should be performed with caution. I prefer to perform this on aÂ adjustable bench set to a 60-degree incline position.. Hold a set of light dumbbells and lie prone on the bench. With your chest supported by the bench, raise the DBâ€™s up and out to your sides.. From an elevated position your body should form a letter Y pattern. Looking from above your position your arms and body should form a Y shape. As you raise the weights, your shoulder blades should come together.. Apart from your rear delts this exercise works less-often used muscle groups including the middle portion of your traps and your rhomboids (between your shoulder blades..Â Â
A shoulderÂ workout should include exercisesÂ for all 3 muscles in the deltoid to get a balanced appearance and reduce the risk of injury. With regard to reps and sets stick with a routine that you can perform safely with proper technique. If good form cannot be maintained then lighten the weight.