With tank top and swimsuit season just around the corner, now is the perfect time to chisel your shoulders for display at the beach! In addition to looking amazing, strong shoulders help you stand tall, improving your posture and the way you carry yourself. The shoulders are also the link between your arms and your back- if you neglect to train them, you won’t be able to work as hard training the other areas of your upper body. But if you work them using the following moves, you’ll be able to balance out your entire upper body musculature, and look fabulous while doing it!
With that in mind, make sure you get the approval of your doctor before trying out these moves. You’ll need a set of light dumbbells. Beginners start out with 3-5 lbs., intermediate, 10 lbs. I don’t recommend going higher than 15 lbs. as form is extremely important in the development of the shoulder muscles, and jerking heavy weights won’t give you the results you want. Begin with a few moments of stretching and light warm-up activities such as marching in place before beginning. Perform 3 sets of 10-15 reps each for these exercises.
Front Raise: To begin, stand up straight, feet hip-width apart. Hold a pair of dumbbells down at your sides, palms facing behind you. Inhale as you raise the dumbbells in front of you to shoulder height, keeping your arms straight. Pause for a second, then exhale as you slowly bring the dumbbells back to the starting position. That’s one rep.
Lateral Raise: To begin, stand up straight, feet hip-width apart. Hold a pair of dumbbells at your sides, palms against your outer thighs. Inhale as you raise the dumbbells upward and to the side, no higher than shoulder-height. Your arms should be perpendicular to your body. Pause at the top of the exercise, then exhale as you slowly bring the dumbbells back to the starting position. That’s one rep. It is important to make sure that keep your shoulder down and relaxed throughout the movement; don’t let them rise up to your ears; otherwise, the exercise will not be as affective.
Bent Lateral Raise: To begin, sit on the edge of a chair. Bend at the waist until your upper body is making a forty-five degree angle with the seat of the chair. Hold the dumbbells down on either side of your outer thighs, palms facing inward. Inhale as you raise the dumbbells up and outward until they are even with your back. Pause for a second at the top of the movement, then exhale as you bring them back to the starting position. That’s one rep. This move really tones the back of the shoulders; try to feel these muscles flexing at the top of the movement.
Military Press: To begin, stand up straight, feet hip-width apart. Holding a pair of dumbbells, raise your arms to shoulder height, and bend your fore-arms so that they are parallel with your body, and perpendicular to your upper arms, palms facing in front of you. Inhale as you raise your arms up to the ceiling until they are straight. Pause for a moment, then lower them to the starting position as you exhale. That’s one rep.
Do these moves three days a week, leaving a rest day between each working day, and you can bear your sculpted shoulders in time for the beach!
Keep in mind that to get broad and heavy shoulders, you will need to exercise regularly with dedication and commitment and never allow laziness to get the better of you at anytime. In addition, consult your trainers for taking relevant protein supplements along with a balanced diet and finally, don’t forget to visit www.provhosp.org, considered by many to be the best website for legal steroids.