Your shoulders are one of the most important body parts, as they allow you to train basically every other part of your upper body.
For this reason, making them functional and keeping them healthy is an important task on your fitness development to do list.
In this article, we’re going to tell you more about the shoulders and how to train them properly, so if this is something of interest to you, keep reading!
To understand exactly what the shoulders are doing, let us have a look at their superficial and deep anatomy.
The main muscles of the shoulders are the deltoids, which are made up of 3 heads:
Each of these serves a variety of functions that allow a vast range of motion - You can lift your arms overhead, laterally, to the front and you can even take them back.
However, this big range of motion can make the shoulder joint unstable and thus, vulnerable to injury.
Luckily, our bodies were designed like what seems to be a very adaptive machine with components for high performance!
The shoulders are in fact, very well reinforced with stabilizing muscles, BUT, those muscles often become weaker due to the modern-day sedentary lifestyle and lack of natural movements like climbing.
There are 4 muscles that stabilize the shoulder and are referred to as “the rotator cuff”.
Those are namely:
To strengthen the rotator cuff, you should do exercises such as:
All of these movements will help you stabilize your shoulders and thus, you can have a greater output on the strength exercises for the deltoids, safely.
As we already mentioned, the deltoids work with a variety of other upper body muscle groups.
The main muscle groups that work in synergy with the shoulders are the chest and the triceps.
These usually work together to help you complete complex exercises, such as:
For this reason, when it comes to getting better, stronger shoulders, you should mostly rely on compound, free-weight movements, instead of isolated exercises.
Compound movements will allow you to engage synergistic muscle groups to ultimately lift a bigger load, while placing the focus on the desired area (i.e the triceps and upper chest will help you during an overhead press, but most of the work will go for the shoulders.
Here are the 5 best deltoid building exercises:
When you combine powerful, compound deltoid movements, with precise, focused rotator cuff work, you will inevitably set yourself up for a healthy shoulder line in the long term.
PLUS… Deltoids can make or break the physique you have, so work on them!
The shoulders play a major role in your upper body training, which is the main reason why you should pay specific attention to their development.
Before establishing a foundation of heavy overhead presses and lateral movements, think about your rotator cuff and what you can do to strengthen it.
Only then, you can move into the more solid exercises that will allow you to develop overall strength and looks of the shoulders.
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