Aesthetic and Physiological Importance of the Shoulder Muscles
Here are some of the best Strength building exercises for the Deltoids
Machine Shoulder Press
To perform the machine shoulder press, start by adjusting the seat height so that the handles are level with your shoulders while you sit with your back against the pad and your feet flat on the ground. Grip the handles with your palms facing forward and your elbows slightly in front of your body. Begin with the weights at shoulder level, then inhale and press the handles upward until your arms are fully extended above your head, keeping a slight bend in your elbows at the top. Exhale as you slowly lower the weights back to shoulder level with controlled movements. Aim for 5-8 repetitions for 2-4 sets, while keeping your core engaged and your back pressed against the pad for stability. Go for max weight while maintaining proper form.
Overhead press
To perform the standing barbell overhead press, begin by setting up a barbell on a rack at about chest height. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width. Step back from the rack, hold the barbell at shoulder level with your elbows slightly in front of the bar, and engage your core. Inhale and press the barbell upwards in a straight line until your arms are fully extended overhead, avoiding locking your elbows. Exhale as you lower the barbell back to shoulder level in a controlled manner. Focus on maintaining a straight posture throughout the movement, and aim for 5-8 repetitions for 2-4 sets. Go for max weight while maintaining proper form.
Cable Lateral Raises
To perform cable lateral raises, adjust the pulley on a cable machine to the lowest setting and stand beside the machine with the side you're raising away from the pulley. Grasp the handle with the opposite hand (the one farthest from the machine), keeping your feet shoulder-width apart and a slight bend in your knees. Starting with your arm at your side, lift the cable handle out to the side in a smooth, controlled motion until your arm is parallel to the floor, ensuring a slight bend in your elbow throughout the movement. Exhale as you raise the handle and inhale as you lower it back to the starting position. Focus on using your shoulder muscles rather than your back or momentum to lift the weight, and aim for 5-8 repetitions for 2-4 sets on each side. Go for max weight while maintaining proper form.
Reverse Pec Deck
To perform reverse pec deck flies, sit on the reverse pec deck machine while adjusting the seat height so that your chest is against the pad and your arms are positioned in front of you with the handles at shoulder level. Grasp the handles with your palms facing each other and elbows slightly bent. Engage your core and, while exhaling, pull the handles out and back in a wide arc, squeezing your shoulder blades together as your arms move backward until they are nearly parallel to the floor. Inhale as you slowly return to the starting position, maintaining control throughout the movement. Aim for 5-8 repetitions for 2-4 sets. Check out the video demonstration and an even better variation of this exercise. Go for max weight while maintaining proper form.
