subject: Shoulder Exercises For Bodybuilding [print this page] Shoulder Exercises For Bodybuilding Shoulder Exercises For Bodybuilding
The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
The shoulder press is often thought of as the 'king' of all the shoulder muscles as its one that allows you to press a great deal of weight, thus making optimal strength and muscle gains. When it comes to your ability to build muscle, using as high of weight as possible is most often the best way to go, so exercises that allow you to do so should be making up the bulk of your workout plan.
The shrug - This is a limited movement exercise which can be done with dumbbells, or with a barbell. The basic principle is the same for all variations. While grabbing the dumbbells or barbell, you let your shoulders relax. Then, you raise them upwards as much as possible while keeping the dumbbells close to your body. You hold for a few seconds and then return to the starting position.
Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.
Deadlifts: This is probably the only exercise you can do that works the largest proportion of your body. I hear a lot of people whine, saying "I don't need to work my legs and back." Well, this really isn't about your legs and back. This exercise works out your legs and back, but it has an overall physiological effect. This exercise will help your body produce more testosterone.
The dip can be performed in two distinct ways, each shifting the stress onto either the chest muscle fibres, or the triceps (the muscle located to the rear of the upper arm). Performing the dip with the upper arms flared away from the torso, with the torso leant forward, will significantly stress the chest whilst reducing the load on the triceps. Alternatively, executing the dip with the torso upright and the arms tucked into the torso results in greater stress to the triceps, and less stress to the chest.
