Shoulder Exercises to Make Your Shoulders Pop
Everyone wants them—defined shoulders that give you a reason to look forward to tank top season. You want shoulder exercises that will make them pop—that will turn your shoulders from soft to sexy.
You think shrugging once a week will get you there? Negative Ghost Rider, it won’t.
But these shoulder exercises will.
To understand why these should exercises define your shoulders, you should know a little about the anatomy of your shoulders.
Shoulder Exercises: Anatomy 101
The shoulders are made up of three primary muscles known as deltoids, as shown above.
There are three heads: anterior, lateral and posterior. The Anterior deltoids get most of the work-in everyday motion and even on chest and biceps day.
Anterior Deltoid: This group comes from the collar bone and connects with the humerus. You use it to do front raises and to complete presses.
Lateral Deltoid: Coming from the collarbone and connecting to the humerus. The lateral deltoids raise the arms up from the side.
Posterior Deltoid: This muscle comes from the scapula and connects to the humerus, You use this muscle in pulls and rows when you’re pulling your arms backward from the bod.
In order to get these less often worked muscles bigger you need to do two things:
- Perform the right exercise that targets each group, both individually and together.
- Perform high weight, low rep lifts (5-8 reps).
This means being creative with dumbbells and barbells without the comfort of machines.
You should target around 75-85 percent of your maximum weight.
So, you’re going high weight, lower rep, 75-85 percent of your max weight for the following exercises:
Shoulder Exercises: The Arnold Press
This exercise requires you engage more than one of your deltoids to complete the movement. With increased range of motion, you get increased results.
Shoulder Exercises: The Front Raise (Dumbbells)
With dumbbells, in slow controlled movements, you will target your anterior deltoid.
Shoulder Exercises: Military Press
This shoulder exercise, whether standing or seated is an extremely effective method to increasing your shoulder muscle mass because it targets all three of your deltoids.
Shoulder Exercises: Rear Lateral Raise (Dumbbell)
This is an extremely effective workout to target the posterior deltoid which is the wimpy brother of the three amigos. For sexy shoulders, incorporate this bad boy into every shoulder workout.
Shoulder Exercises: Side Lateral Raise (Dumbbell)
As the name indicates, this shoulder exercise targets the lateral deltoids.
Shoulder Exercises: Rear Delt Row (Barbell)
Target the weaker posterior deltoids with this shoulder exercise.
There you have it it—your main shoulder exercises to build all three deltoid groups and some sexy shoulders. Build stronger, sexier shoulder muscles with BCAAs and nutrients that trigger muscle growth and rebuilding. With MaxQ Apex Performance Supplements you’ll beat your best and set records for the rest.