The shoulder muscles often get a residual workout from the many bicep and tricep exercises people do for their arm building. Upper back exercises also have some impact on the shoulders but it’s not usually a direct and marked effect.
These exercises will allow you to target the specific shoulder muscles that can give you that overall tapered look that starts with wide shoulders and tapers down to a strong, small waist and muscular legs. All the areas of the body should be trained at the same time so that one area isn’t off-balance from the rest.
Working on your arms and not your legs will only end up making you top heavy and your legs won’t be able to support your workout weights when you’re lifting them. Keep the balance in mind when planning your workout routine. When performing these exercises, remember to only use enough weight to allow you to complete the sets.
A good cardio warm-up exercise routine before you begin the actual workout will help your body achieve better and less painful results. Try to do your chest exercises at the beginning of your routine while your arms and chest muscles are still fresh and strong.
Behind the Neck Shoulder Press
This exercise uses a simple barbell with a comfortable weight limit added to the bar. This intermediate exercise is a favorite strength exercise because it requires a good deal of shoulder and core strength to perform for any length of time. You start out with your feet placed shoulder-width apart and your knees slightly bent. Your upper body should be as straight as you can comfortably keep it. Press the barbell above your head breathing out as you lift to target the proper abdominal muscles as well as the shoulder muscles. Slowly bring the bar down onto your shoulders and repeat the exercise movement.
Bench Push Ups
This exercise is a very basic upper body exercise but can be modified by simply having a spotter place his hands on your shoulders and press down for added resistance. This exercise is good for strengthening back, chest and arm muscles as well as the shoulders. Begin this exercise by leaning over a bench and placing your hands on the edge of it. Move your feet back and support your weight on your hands and toes.
Keep your neck and back as straight as you can throughout this exercise. Just think of yourself as a stiff plank that’s rising and falling against the bench’s edge. Keep your abs as tight as you can throughout the movements and your shoulders in line with your wrists. Lower your chest to the bench edge and then slowly press yourself back to the start position. Repeat for as many reps as you can comfortably complete.
Front Shoulder Raises using Band
This exercise takes advantage of steady resistance provided by a rubber band with handles molded into each end as the central equipment of the workout. This workout targets the front areas of the deltoids, which will add depth to your shoulders. The resistance provided by the rubber band ensures that your muscles receive a steady drawing force throughout the entire range of motion.
Start out with your back straight and your feet shoulder-width apart. Your feet should be together and standing on the center area of the rubber band (if you feel off-balance when you pull up on the handles, you may have to adjust your feet towards the center of the double pull of the handles).
Keeping your back straight, lift your arms to shoulder level and hold there for a second or two. Lower your arms back down and repeat. You’ll feel this exercise pull against the front of your shoulders and you’ll know that’s where the force is working.
Round out your shoulders and back with some of these mass building
back exercises here.
