Shoulders Workout - Friday
We won't be training shoulder too much since we already worked them as secondary muscles the day before. However, it is still good to isolate this muscle group.
The main point to remember when training shoulders are that it's always more important to keep good form over pushing more weight then you can handle. This is true for all exercises, but it is particularly true to exercising the shoulders.
What I mean by this is that you should never get to the point where you start to break good form because you are trying lift too much weight. The shoulders are particularly sensitive and injury is extremely common for this muscle group. Trying to push more weight than you can handle likely will not allow you to build more muscle mass but rather damage your shoulders. In addition, it is important not to overwork the shoulders as they can be easily injured. This guide here goes into more detail on this.
Also, it is important that concentrate on the shoulder as you exercise them. Literally, think about the shoulders when you are working them and focus on creating as much pressure on the shoulders relative to other muscles in your arm as you work them.
Shoulder press- 4 sets 8-10 reps
While seated on an inclined bench start with two dumbbells resting on your thighs. One by one, kick the dumbbells up with your thighs to the starting position. Your arms should be upright with the weights in position ready to press the weight up. Press the weights up until your arms are extended up and then lower your arms back down to the starting position. For more detail on the shoulder press click here.
Lateral dumbbell raise- 4 sets 8-10 reps
Start with two dumbbells hanging at your sides. In one fluid motion raise both of your arms by using your shoulders but be sure not to use other muscles in your arms to lift the weights. Once you reach the point where your arms are parallel to the ground, slowly lower your arms back to the starting position. For more information on the lateral raise click here.
Front dumbbell raise- 4 sets 8-10 reps
Start with two dumbbells hanging at your sides. In one fluid motion raise both of your arms like your would with lateral dumbbell raises. However, this time make sure that you raise your arms in front of your body and not to the sides of your body. Raise the dumbbells one by one as well and not at the same time for this exercise. For more information on how to do the front raise click here.
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