The Shoulder are the most commonly used muscles on the upper body. This article covers the anatomy and training of the shoulder muscles and recommends five 5 effective shoulder workouts. Many experts believe that the shoulders are the most used muscles in weight training. They are trained in all exercises involving the upper body. Shoulder muscles are very flexible and can be rotated almost up to 360 degrees. Shoulder muscles form an aesthetic upper body and are considered an attractive part of the body. It is not by chance that the saying goes, "I want to lean against your shoulder." Nevertheless, shoulder muscles are often neglected in many workouts, as many athletes believe that specific shoulder training is not necessary. Below we have put together a lot of useful information to help you integrate effective and successful shoulder training into your exercise program.

The anatomy of the shoulder - the deltoid

3 heads: front, side and back head. The three heads work synergistically (together) and antagonistically (balancing each other). Pars clavicularis (front) Function: flexion, medial rotation Location: front part of the shoulder Exercise: Shoulder press with the barbell Pars acromialis (middle) Function: Abduction (Movement away from the body) Location: Middle part of the shoulder Exercise: Lateral dumbbell lifting Pars spinalis (back) Function: Extension, Lateral Rotation Location: Back of the Shoulder Exercise: Bent Over Reverse Fly with Two Dumbbells As you can see from the previous anatomy description of the shoulder, the so-called deltoid consists of three different small muscle groups. Many beginners in weight training understand a muscle group under the shoulder, which means that they constantly train only shoulder press. Shoulder press with the barbell but only claimed the front head (pars clavicularis). Middle and back head are completely neglected in this exercise. This training of the shoulder muscles creates a significant imbalance in the training of the deltoid and can also lead to serious injuries in the shoulder area. A professional and intelligent shoulder training should therefore always consist of various exercises, from which then the athlete can choose. Without training the middle and back of the head, the shoulders do not look wide and look rather thin and narrow from the front to the side. Many injuries are often the result of this shoulder imbalance. Therefore, make sure that you train the shoulders all around and that there is no one-sided lifting in your shoulder training. Since the shoulder can rotate almost 360 degrees, exercises are suitable with free dumbbells, as well as on machines or on the cable. Below we have put together 5 different workouts that specifically train the shoulder muscles. Pay attention to technique and flowing movements and do not train with too heavy weights. In an intensive shoulder workout, you can easily add 8 to 12 reps. Shoulders are used almost constantly in all movements and are thus used to many repetitions already from everyday life.

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5 different workouts for effective shoulder training

Shoulder Training Workout 1:

  • Shoulder press with the barbell 3 sets à 4-6 Wdhl.
  • Side Laterals, one-armed 3 sets of 12 Wdhl.
  • Front Plate Raise 3 sets of 12 Wdhl. (hold the disc for about 3 seconds)
  • Rear Delt Raises, lying 3 sets of 15 Wdhl.

Shoulder Training Workout 2:

  • Side Lateral sitting, 3 sets of 8-12 weeks.
  • Push Press 3 sets à 8-12 Wdhl.
  • Reverse Flys 3 sets à 8-12 Wdhl.
  • Side Lateral Raise 3 sets of 15 Wdhl.

Shoulder Training Workout 3:

  • Bent Over Rear Delt Raise sitting 3 sets of 8-12 dials.
  • Shoulder press with the barbell 3 sets à 4-6 Wdhl.
  • Low Pulley Deltoid Raise standing 3 sets of 8-12 Wdhl.
  • Rear Delt Rows with dumbbell 3 sets of 12 Wdhl.

Shoulder Training Workout 4:

  • Arnold Press 3 sets of 6-8 Wdhl.
  • Bent Over Low Pulley Side Laterals 3 sets of 8-12 Wdhl.
  • Laterals Lying One Arm Lateral Raises 3 sets of 10 Wdhl. with each arm
  • Front Dumbbell Raise 3 sets of 12 Wdhl.

Shoulder Training Workout 5:

  • Side Laterals, one-armed 3 sets of 8 Wdhl. (Hold for 3 seconds at the highest point)
  • Military Press, standing 3 sets of 6-8 Wdhl.
  • Reverse Flys 3 sets à 8-12 Wdhl.
  • Side Lateral Raises 3 sets of 15 Wdhl.
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