Shoulder Exercises For Men

This guide provides the most popular shoulder exercises for men. Below you will find these shoulder exercises, including the amount of repetitions needed per exercise. Enjoy!

This guide provides the most popular shoulder exercises for men. Below you will find these shoulder exercises, including the amount of repetitions needed per exercise. Enjoy!

Side Lateral Raise

While standing with two dumbbells in hand, allow your arms to have a slight bend of approximately a 35 degree angle. Slowly raise the arms to the side so that the arms are perpendicular to the torso forming a “T” with the body. Then slowly lower the arms to the side and repeat the movement.

Perform 3 sets of 15 repetitions.

Military Press

This exercise will focus on all three deltoids: anterior, lateral, and posterior. Start by sitting on the edge of the bench. Take the dumbbells in each hand. Press the arms upwards to the ceiling with the palms facing away from the body. Slowly lower the arms to start position. Repeat the process.

Perform 3 sets of 15 repetitions.


SHOULDER EXERCISES FOR MEN AT HOME


Pull Ups

While standing, place your hands on the overhead bar shoulder-width apart. Pull yourself up with your arms until your chin is in level with the bar. Hold slightly at the top of the movement and then release slowly straightening your arms.

Perform three sets of eight repetitions.

Lateral Raises

While standing with your feet positioned shoulder width apart, lift your arms until they are perpendicular to the torso. Hold the position for two to three seconds and lower your arms down and repeat the motion.

Perform three sets of twenty repetitions.

Front Deltoid Raises

Stand with your feet shoulder width apart. Lift your arms forward until they are in front of your body and perpendicular to your torso. Hold the position for two seconds. Repeat the motion 20 times and perform three sets.

Dips

For this exercise you’ll need two sturdy chairs. This exercise is multi-purpose and will work the triceps, shoulders, and chest. Place one chair on either side of your body. Place each hand on the backs of one of the chairs. Bend the knees and the elbows and lift yourself using your arms. At the end of the movement, the arms will be straight and the knees bent. Lower yourself down and repeat the movement.

Perform eight to ten repetitions in three sets.

Push Ups

Start with the palms on the floor shoulder width apart, chest facing downward. Extend your legs behind you and support your weight on your toes. Body should be in line with your head and held in tact as you bend your elbows and lower yourself to the floor. Using your arms only lift the weight of your body until your arms are extended. Repeat.

Perform twenty repetitions and three sets

SHOUDLER EXERCISES FOR MEN AT THE GYM


Shoulder Press Machine

Straddle the bench. Adjust the weight to the desired level. Place hand on the bar and push over head.

Machine Posterior Deloitte Row

Paying attention to posture, sit on the rowing machine with a natural arch in your back.

Adjust to desired weight.

Place your hands on the grips, pull your arms back while flexing your shoulder blades together. At the end of the movement your elbows should be in line with your shoulders.

Reverse the motion by pushing arms away from the body. Stop the movement when the arms are elongated and straight.

Machine Side Shoulder Raise

This machine focuses on the lateral deltoids primarily.

Straddle the bench paying attention to posture.

Adjust to desired weight. Place arms beneath the padded arm rests.

While focusing on the shoulders raise the arms keeping in line with the motion on the machine.

The movement is completed when the arm is perpendicular to the torso. Reverse the motion by lowering your arms.

When your arms are at your sides, reverse the motion back up again. Repeat the desired number of repetitions.

Subscribe for latest Body Building Diet Plan


0 commentaires:

Post a Comment

I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

Be Sociable, Share!