Alternative Deltoid Raise
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Alternative Cable Shoulder Press Aaron's Favorites
This section contains exercises pertaining to the shoulders. The shoulder muscles are so important. These days abs seem to be the big new thing. I often see guys that have these nice little ab muscles, something a little more than a bird chest, and virtually no broad qualities about their frame, that building up you shoulder muscles will bring you. No matter how you see yourself looking in the future, strong shoulder muscles are the foundation to any Body of Life. - Aaron, SacFitGuy
Great posture can go a long way and get you the very best results. While performing this exercise, you may find it easy to let your posture and form go astray. So remember: getting the best results out of your regimens depends just as much on your posture as it does on the exercise itself. Take good care to keeo that in mind at all times.
I won't lie to you. I find this exercise to be a bit challenging. Especially with my choice of heavy weight. Because you are not bending at the a the elbows, you have pretty much ZERO of the leverage that you would normally have when you perform exercises like curls or military presses. But still. VERY EFFECTIVE.
Arm circles are not only a quick and easy way to begin and end your arm workout, but is a good way to stretch and get your blood flowing before hand. I do them before every workout, and it honestly pays off. I also do them at home while I am watching the television (as well as curls and sit-ups).
Now take a GOOD look at how this exercise is performed before you do it. It is not easy. Start off with light weight on the EZ bar, or using only the Olympic Bar with no weight (which comes to about 45 lbs) and perform the exercise with a straight back and firmly planted feet while on the incline.
Arm Circles
(Windshields)
Anti-Gravity Press
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Shoulders
"Arnold's" Dumbell Press
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Barbell Incline Shoulder Press
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Arnold's dumbbell press is an AWESOME way to hit the chest and shoulders both. If you have never done them before, try and do them with light weight so that you may get the hang of it, and then gradually increase your weight until you get to a point when it is comfortable and safe to lift, yet challenging, and go for it. Cool.
This may look hard, but it is really not. For me, I can lift very heavy with this press. Angle the bench to about 110-120 degree, and begin with the bar on your lap. With an overhand grip, carefully hike the bar up to about shoulder length. After you have a steady grip on the bar, commence to lift the bar straight up in the air right above your shoulders, and back down.
Barbell Rear Deltoid Row
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Bent over DB Rear Delt Raise w/ head on bench
Caution is quite necessary to perform this one safely and effectively. With a slight bend to the knees, bend at the waiste, while at the same time pushing your hips and ass out behind you for stability. Reach down to retrieve the bar and lift simply lift as if you are trying to touch your shoulder with the bar, lower it, and repeat.
For some reason, while performing this exercise I tend to feel a little bit silly. But it is good. It works. Make sure you keep your head at about the same level as your back with a slight bend to your knees, and fly. If you begin to feel some strain to your neck, make sure to stop. You wouldn't want to incure a muscle sprain.
Bent over low-pulley side lateral
Bradford/Rockey Presses
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Now I am going to be honest with you. I am not really that fond of this particular exercise, but I do find it to be very effective. You are provided with some level of leverage and stability via your free on the knee of the same side. Bent at the knee, with a slight bend at the waist, you are to keep your exercising arm as straight as possible.
Because you are sitting and not standing, this exercise could be a lot more difficult. Keep your neck straight and upright, perform the exercie without toughing the bar to your face or the back of your head.
Cable Rear
Delt Flys
Cable Rope Rear Delt Rows
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Based on the conventional rear delt flys, if you can do those, then you can do these. This exercise is not limited to cables if you do not have them, so you can use bands as well. Attach them to a column or what not, and do your thing. It is very effective and, and not very difficult to do.
This exercise is also achievable using bands as well as the cables. Good for not only the shoulders, but also for the upper chest,. If you are using the cables with the rope handles, pull them toward you while simultaneously pulling them apart, forcing your chest muscles to contract in the process.
Barbell
Shoulder Press
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Very classic, very effective, and simple. As with what is of import with the perfomance of every physical exercise, posture and form are everything. Keep your chin level with the ground, your shoulders square, with your hands shoulder length apart on the bar, and your back straight, you can do big things.