Women need to concentrate on how much we focus on upper body training, specifically shoulders.
Why should you care about this little muscle group? The strength of the muscles of your shoulder govern how well you perform your ordinary upper-body movements.
If you’ve noticed you have muscle tension in your neck, it’s critical you help strengthen your shoulders. They become weakened by our sedentary lifestyles and desk jobs. You can prevent pain and ongoing dysfunction by concentrating on developing lean muscle.
If you’re weaker through your shoulders, this lack of strength could contribute to injury during any upper-body exercise.
The following session includes exercises that increase shoulder strength as you sculpt and shape rounded, tight delts. Today's training focuses on anterior, medial and posterior deltoids, plus trapezius.
The workout: Perform two to three sets of each move below with 30 seconds rest in between each set. After finishing the sets, move on to the next exercise. For all moves, use weights between 2kg and 5kg depending on your current training regime, and progress to heavier weights after three to four weeks.
For best results, complete this workout two times every week on nonconsecutive days. Before we launch into your workout, remember to do a proper warm-up. Getting your muscles and joints ready to move can help you achieve (and maintain) optimal flexibility. It also helps prevent injury, and over time can boost your athletic potential.
Strength train through a full range of motion, but be careful in extreme end-range positions where your shoulder is fully stretched out, as it gets weaker at all of its extended positions. Remember – if you don’t use it, you lose it.
1. Shoulder Press
- Stand upright holding dumbbells at shoulder height with your elbows bent and your palms facing forward.
- Press the dumbbells overhead, extending your arms fully. Keep your back flat throughout the movement
2. Rear Delt Flyes
- Lie face down on an incline bench or fit-ball holding dumbbells at your sides, arms straight and palms facing in.
- Lift the dumbbells up and outward to shoulder height, keeping your arms straight.
- Lower the dumbbells backdown to the start position again with your arms straight.
3. Front Raises
- Stand upright holding the dumbbells in front of your thighs with your arms straight and palms facing back.
- Raise the dumbbells up in front to shoulder height, keeping your arms straight.
- Lower the dumbbells back to the start position and repeat, keeping your back flat throughout.
4. Alternating Shoulder Press
- Stand upright holding the dumbbells at shoulder height with your elbows bent and your palms facing forward.1 - Press one dumbbells overhead, extending your arm fully.
- Lower this dumbbell and then press the other overhead, keeping your back straight.
5. Lateral Raises
- Stand upright holding dumbbells at your sides with your arms straight.
- Raise the dumbbells up and outward to the sides to shoulder height.
- Keep your arms straight or use a slight bend at the elbow to avoid activating the traps.