Shoulders are one of the most important muscle groups of the upper body. They are the bulkiest in whole arm length and play an important role in day to day activities. There are various exercises to work for shoulder strength, right from the basic body weight exercises like push-ups to the more advanced ones. There are others comprising barbells and dumbbell movements. Strong muscular shoulders add to one’s fitness style as they come out from the sides to just make others eyes popped out! Following is the list of some effective exercise that will help you gain shoulders of a soldier.
5 Effective Exercises To Strengthen Your Shoulders:
Hand Stands Push-Ups
Utilizing the whole range of body movement it is a perfect fit for shoulder strength. This is a bit challenging than normal push-ups so practice it safely. Use a wall for required amount of support. Carefully rest your feet and back straight towards the wall. With head slightly touching the ground, hold the ground firmly with your hands. The body weight should to be divided properly mainly within hands. Push the hands downwards towards the ground, raising the body up with wall support. Inhale while moving downwards and exhale during the upward movement.
Dumbbell Lateral Raise
This is an isolation exercise, so practice it using light weights. Grab dumbbells and stand straight with dumbbells on sides. Fingers gripped on dumbbells should face the body. Now raise the weights slowly up to around the shoulder height. Maintain wrist position below your elbows while raising the dumbbells. Keep your back straight. After a brief pause at the top, slowly lower the weights downwards. Without touching the body, raise the weights again for next rep.
Seated Dumbbell Press
This is one of the easiest shoulder strengthening exercises which requires a pair of dumbbells. This is a compound exercise so use heavy weights. Set yourself in a straight seated posture by adjusting the bench.
Seated on the bench, hold a pair of dumbbells on your thighs or sides. Then raise the dumbbells above your head with gripped fingers in forward direction. Keeping the feet firm on the ground, rest your back straight on the bench. Now with head straight and eyes forward, slowly lower the dumbbell to the sides of the shoulder. After reaching around the shoulder height, raise the dumbbells back to the starting position.
Barbell Upright Row
This is a compound exercise targeting the traps. With feet at around shoulder width apart, hold the barbell with the desired amount of weight. With hand grip a bit closer than shoulder width, hold the loaded barbell in overhand grip position. Bend your knees slightly and keep the back straight.
While inhaling, lift the barbell up to around chest height while keeping it close to the body. After a brief pause, slowly lower the barbell downwards.
Prone Reverse Flye
Keep the bench at a properly inclined position and keep the dumbbells at the sides. Rest your chest on the bench with feet fixed at the bottom of the bench. Now grasp the dumbbells from the sides. While inhaling lift the weights upwards at around shoulder height with elbows slightly bent. After a brief pause slowly bring them down in the starting position.
The above mentioned all the five exercises can be performed in the gym or in the house that has a gym set up. All you need to do is follow the instructions under the trained guidance and perform it properly without causing any injury.