subject: The Three Best Shoulder Workouts Of All Time [print this page] So many people that visit a gym each day or week arrive at the gym with no real plan in mind. Many times over the years, I have visited my local gym, looked around, and decided to do one of two-things.Either use the machines that are vacant or do the exercises I was most comfortable doing.
I know that you are nodding with agreement ,and the truth is when we visit the gym or plan a stretching routine it is best to have a plan.
As the old saying goes when you fail to plan, you plan to fail and a detailed plan for exercise will drive a great result for your body.
Today I am going to detail three shoulder routines that a university trained physical education teacher shared with me. The routines are simple and whilst two involve gym equipment, the other can be done anywhere with a large Swiss ball.
All three of the exercises below will build muscle and increase your strength and stamina.
Exercise One: Double cable bar stretch.
STEP 1: Most modern gymnasiums will have a cable pull machine; you will notice there are a couple of different bar attachments with cables connected to weights.
Grab the first bar connected to the cable with your left hand. Then position yourself so that your feet are about shoulder width apart. Stand about two feet out from the weight machine.
STEP 2: Tighten up around your elbow area and then keep your upper body rigid as you lift the cable attached to the weight. Raise the cable fully until you have lifted to shoulder height. Be sure to have your palms facing the floor when you reach should level, as this will maximise the impact of each repetition.
STEP 3:Once you have completed the lift whilst keeping your arm almost perfectly straight hold a count five seconds, then lower back slowly.
Repeat this exercise using your right arm now, with the aim being to keep your arms straight as possible. As you add more weight to each repetition, you will need to bend the elbow slightly to get the advantage needed to lift the weight. However, half way through and at the top near your shoulder aim the have your arm quite straight.
This exercise will work most of the muscles in your back including your Deltoids,Pectorials and your Trapeezius.
Exercise Two: The Rolling Swiss Ball Stretch
This exercise is fantastic; it can be done practically anywhere. You will need to buy an exercise ball and any equipment store worth visiting will help you select the correct size.
STEP 1: Lie down on the ball as if you are hugging it.Then roll the ball forward until your can place your palms flat on the ground in front of the ball.Have your arms spread about shoulder length apart and move your hips forward so they are at the front top of the ball.
STEP 2:Whilst balancing forward with your feet pointing up into the air drop your shoulders down into a push up position. Push your body up whilst trying to keep the ball as still as possible and build the number of repetitions you do each time you do this exercise.
This routine sounds much harder then it actually is, as the ball will really help stabilize you and assist you in the upward part of your pushup.This exercise is fantastic for back strength but will also build your biceps and triceps.
Exercise Three: the weighted Cross
This exercise is easy to do at home or the gym, but you will need two dumbbells of the appropriate weight. As your strength increases so should the weight of the dumbbells.
STEP 1: Start by stretching your arms high above your head and then slowly pick up each weight. Lift the dumbbells straight out sideways until you are holding them at shoulder level. Make sure that your fingers and palms are facing the ground when you reach shoulder height.
STEP 2:Bending your elbows just a little to relieve some pressure, lower the weights back down to your sides and repeat the repetition as many times as you can. This exercise is a hard one so expect to increase your repetitions slowly each week.
Knowing which exercises work each muscle is crucial to your overall result at the gym. For years I visited the gym and took the easy way out just doing my favourite routines but now know better.
In the coming days I will post articles that cover workouts for all the muscles in the back including your trapezius,lower back,Glutes,Rotator Cuff and Triceps.
