Seated Barbell Shoulder Press :
Exercise is the best shoulder muscle mass builder. Check how to do seated shoulder press exercise to build massive deltoids.
Shoulder Press remains the grand-daddy of all shoulder Exercises to build big, round shoulder muscles.
Purpose - To Build Muscle Mass in the shoulders { emphasizes on front and side deltoids }
Seated shoulder press has been the favorite deltoid exercise with bodybuilders as it build muscle fast and is a power move.
Execution Technique -You can use either a Machine or Free weights to perform Shoulder Press. Free Weights are undoubtedly the best way. But in case you have an injury problem prefer the machine press
Grips - Hands are positioned shoulder width apart.
1. Sit on an exercise bench and grab a bar with overhand grip.
2. Now press the weight above the head.
3. Now lower the bar under controlled motion until it reaches back to starting position.
Dumbbell Shoulder Press
It is an Excellent Exercise to build front and side deltoid muscles. Dumbbell Shoulder Press is an excellent variation to Barbell Shoulder Press. And added to the fact that dumbbells allow a full range of motion, dumbbell press is a very significant exercise to build front and side deltoid muscles.
Purpose - To Build Muscle Mass in front and side of deltoids. Dumbbell Press is an excellent exercise.
Execution Technique -This exercise is performed seated on a bench with a dumbbell in each hand.
1. Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward.
2. Lift the dumbbells overhead until they nearly touch at the top and then lower them as low as possible.
3. Fell a good stretch at the bottom and then continue with the next rep.
Dumbell Lateral Raises is the best exercise to build side deltoids.
Purpose - To Build middle { outside } head of deltoid muscle.
Make Lateral Raises a regular part of your shoulder workout. Its a must do exercise.
Execution Technique - This exercise is performed using a pair of dumbbells.
1. Hold a dumbbell in each hand and bring the weights together in front of you. The palms should be facing each other.
2. Now bend your elbows and raise the dumbbells to your sides.
3. Lift them to a point slightly higher than your shoulders.
4. Now lower the dumbbells in a controlled manner back to the starting position.
Front Dumbbell Raises - are an excellent exercise to isolate front deltoid Muscle.
Purpose - To Build Muscle Mass in the front head of deltoids.
A high range exercise works exceptionally well for the front head of Deltoids.
Execution Technique -Front Dumbbell Raises exercise can be done standing as well as seated with a pair of dumbbells. Seated version calls for strict form and prevents cheating.
This exercise is done in an alternating movement.
Steps
1. Stand straight with a dumbbell in each hand. Let the dumbbells hang in front of you with back of your hands facing forwards.
2. Raise one dumbbell {say right } in front of you till it reaches just above shoulder level.
3. Now lower the weight {right} while raising the left in front of you.
4. Perform this exercise in this alternating manner.
Variation - This exercise can also be done both arms at a time called Double Dumbbell front raises.
Another variation is the overhead front raise wherein the arm is raised in front but overhead above the shoulder level as much as possible.
Along with Upright Rows, Shrugs help build massive traps. Heavy Shrugs and Upright Rows to build trapezius, shoulders and define them. Shrugs can be done with extremely heavy weights making your traps look huge and create a full neck.
Purpose - To Build Muscle Mass in trapezius
Execution Technique - This exercise is using dumbbells or a barbell. Dumbbell Shrugs will give better range of motion.
1. Stand upright with a dumbbell in each hand. Let hands be on sides.
2. Raise your shoulders without bending elbows as far as possible getting them closer tp ears.
3. Release and return to start position.
