If you are looking to increase the size of your frame this winter, make sure to punish then nourish your shoulders.
Whilst shoulder day isn’t everyone’s favorite muscle group workout, it’s an area that should not be ignored. What’s the point of having balloon-sized biceps if they are bolted into shoulders so puny you can’t lift a hand to call a taxi?
To really start building some size on the shoulders there are a few specific areas you need to target, namely; traps, delts, and the regularly ignored (but equally important) rotator cuffs.
By hitting all of these muscle groups equally, definition and size will progress in no time. Bulk Nutrients Ambassador, a qualified personal trainer, and online health coach Ella Martyn, loves nothing more than a good shoulder workout and has shared her top exercises to build on those shoulder gains.
1) Pyramid Set of Seated Lateral Raises
“The Seated Lateral Raise aims to activate the shoulders while the pyramid set will supercharge this workout. If executed properly this one will burn whilst adding some serious size to the delts. For a pyramid try starting out with more reps and slowly work down (for example start at 12, then 8, then 4). Choose a weight that is light enough to get a few extra reps out, but is still challenging and rest about 10-20 secs between sets and then get straight back into it.”
2) Landmine Press
“The landmine press activates the shoulders, chest, and triceps. The landmine press also targets the obliques and works on stability at the same time with the diagonal push and unilateral loading. This exercise is ideal for working on the delts especially for those that lack the upper back mobility to get into a good overhead position.”
3) Cable Chest Supported Face Pull
“A cable chest supported face pull, targets the posterior delt muscle on each shoulder as well as conditioning the upper back. By using the bench to support the chest it takes out any lower body work and really isolates the shoulders. Hitting a rep range of 12-15 will also help to add some metabolic work to a weight workout whilst working on those shoulder gains.”
4) High Incline Dumbbell Press
“The high incline dumbbell press is a great exercise to bulk up the front shoulder muscles also known as the anterior delts. By adding an incline motion to the exercise, the shoulders are forced to go through every single motion (similar to that of an overhead press) and really target the shoulders and upper chest. For this exercise, keep the reps low and the weight high to achieve the best results.”
5) External Rotation
“The rotator cuff muscles are always neglected and can be the first to cause some pain in the shoulder. They play an important role in shoulder movements and maintaining shoulder joint stability. Spending time on the smaller muscles sets the foundations for heavier weighted lifts.
“External rotations can be done as seated dumbbell external rotations from a kneeling position or standing cable external rotations. To really benefit from this exercise, keep the sets low and the reps between the 12-15 range. The focus here is to keep the shoulder blades set back and down. It should be a small movement that’s controlled under a lighter load.”
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