Shoulder workout plan
How to Avoid Injury in the shoulder
Types of Shoulder Muscles
Extrinsic Shoulder Muscles
1. Trapezius: This is a triangle-shaped muscle that travels down your spine and moves across your shoulder blade. This muscle supports your arms and shoulders.
2. Latissimus Dorsi: This is one of the largest muscles in your back, and is partially covered by the trapezius.
3. Levator Scapulae: Located on the side and backside of your neck serving the primary function is to lift your scapula which connects the arm to the collarbone.
4. Rhomboids: These are the muscles at the top of your back and middle of your shoulder edges. When contracting they help pull your shoulder blades together.
Intrinsic Shoulder Muscles
1. Deltoids: Made from three muscle fibers.
1.Anterior
2.Lateral and
3.Posterior These are connected by thick tendons and anchored into a V-shape. This muscle is responsible for the rotation of your arm and prevents dislocation.
1. Teres Major: Located on the underside of the upper arm and supports the latissimus dorsi.
2. Rotator Cuff: This is a group of muscles Intrinsic Shoulder and tendons that keep the upper arm bone effortlessly snuggled into the shoulder socket, preventing dislocations.
Exercises for Shoulder Workout
Seated Barbell Press
Seated barbell press overhead is compound exercise for front and side (anterior and posterior) shoulder. It gives good comfort for beginners, and prepare you for heavy weight lifting in advance shoulder workout.
How to do it.
1.Sit on a bench with back support in a squat rack. Make the position of the barbell at Hight that just above your head.
3. Lower the bar down slowly to the shoulder as you inhale.
4. Lift the bar starting position as you exhale.
5. Repeat the same in 3sets and keep sets in 15,12 and 10 reps.
6. Keep 30 second time interval in each set for recovery of muscles.
Seated Dumbbell Press
This exercise can help you isolate your shoulder movement while being able to lift a lot more weight because of the freedom that the dumbbells provide you.
How to do it.
1. You need to sit on a bench with your dumbbells at ear level and palms facing outwards, keep back support with bench.
2. Push the dumbbells up with inhale and then back to the starting position with exhale to complete one rep.
3. Repeat the same in 3sets and keep sets in 15 ,12 and 10 reps.
4. Keep 30 second time interval in each set for recovery of muscles.
Seated Lateral Raises
The lateral raise is one of the best exercises for those looking to build shoulders muscles. It’s also a very simple movement basically you just raise weights to the sides and up to shoulder level, then lower them again.
Specifically, lateral raises are considered the best exercise available for working the lateral head of the delts.
How to do it.
1. Sit on the bench with dumbbells in each hand keeping them on the sides, palm towards down.
2. Simultaneously raise both arms until your shoulders are in a straight line and then bring back to the original position.
3. This is generally done with lightweight but more reps.
4. Repeat the same in 3sets and keep sets in 15,12 and 10 reps.
5. Keep 30 second time interval in each set for recovery of muscles.
Seated alternating dumbbell Front Raises
The alternating dumbbell front raise is an isolation movement that hits the shoulders muscles. Which gives strengthens and develops the front (anterior) deltoids. This is a great exercise to really hit those front deltoids.
How to do it.
1. Take a barbell or dumbells and stand straight with your palms facing backward.
2. Lift the weight until your arms are in a straight line in front of you and bring back to the original position to complete one rep.
3. Again, you need to do low weight and more reps.
4. Repeat same in 3 sets and keep sets in 15 ,12 and 10 reps.
5. Keep 30 second time interval in each set for recovery of muscles.
Bent over rear delt raise
Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that’s on the backside of your shoulder. It also works other large muscles in your back, but the posterior delt is the focus of the exercise
How to do it.
1. Stand up straight while holding a dumbbell in hand.
2. Bend upper body portion parallel to floor with the hanging of dumbbell in perpendicular.
3. Inhale, start moving dumbbell upper side, parallel to the floor.
4. After holding for one-second contraction at the top, Exhale, slowly lower the dumbbell s back to the starting position.
5. Repeat the same in 3 sets and keep sets in 15,12 and 10 reps.
6. Keep 30 second time interval in each set for recovery of muscles.
