What are Shoulder Workouts?
The shoulder is made up of three bones which include; the collarbone, the shoulder blade and the upper arm bone as well as the tendons, ligaments, and muscles. The shoulder is a collective group of structures that are in the region of the joint. The shoulder joint is one of the main joints of the shoulder that is responsible and allows you to rotate your arm in a circular manner or hinge out and up away from the body
The muscles and joints in the shoulder area are one of the most mobile joints in the human body because they allow a range of motion. As much as the shoulder is the most movable joint in the body it is also an unstable joint because of the range of motion it is allowed this increases the rate of risks such as joint injury but to avoid these injuries you have to ensure that the soft tissues are strengthened to keep the shoulder strong, flexible, more coordinated and conditioned to handle stress better.
The smaller muscles that surround the shoulder joint are known as rotator cuff muscles and they are responsible for ensuring that the joint is functioning properly. When performing any shoulder workouts ensure that you keep a balance between the front and rear rotator cuff muscles.
- Have to ensure that you work on all shoulder parts evenly
- The weights used for working out should be light
- You have to ensure that the workout focuses on strengthening the tendons and ligaments
- Always start from a neutral position and your shoulders should be relaxed and down
- Start with a resistance that lets you perform your moves properly
- These are also muscles just like any upper body exercise
- When preparing to exercise ensure that you have a mirror to check that you have a proper alignment
- You should focus on staying relaxed
- Focus on the concentric and eccentric in equal measure
- Always work slowly two or three seconds in each direction
- Work through a pain-free range of motion and progress slowly
Advantages of shoulder workouts
- It helps to enhance a male or female frame and it is a perfect accessory to a dress or a sleeveless shirt
- Shoulder workouts help to enhance posture and strengthen the muscles surrounding the shoulder joint
- It helps to improve shoulder stability and an overall fit body structure
- It helps you to avoid injuries
- Shoulder workouts helps you to create a great range of movement
- It helps to engage the anterior deltoids
- It enhances the shoulders stability by utilizing the shoulders in a closed chain movement
- Shoulder workouts help you to work on your core
- It is an excellent way that helps to target your middle deltoid
- It helps to engage the posterior deltoid
- Shoulder workouts is an excellent tool for muscle growth
- Shoulder workouts is a total body workout because it allows you to safely use momentum to power through the shoulder exercises
Shoulder workouts such as the battle ropes put the shoulders through a violent test that causes the shoulders to experience trauma and also cause injuries
How to do these shoulder exercises at home
Body saw for scapular and core function
You can do this shoulder exercise on a hard floor but you have to make sure that you wear socks and if you want to do it on carpet, place your feet on the furniture mover discs then begin in a plank position and slightly retract and pinch together your shoulder blades to ensure that your upper back is not rounded push your body away from your hands while still maintaining the plank position and your feet should slide 6 to 8 inches back from where it started and without relaxing, pull your body back to the start position and repeat this workout for the prescribed number of repetitions and slowly push your limits and always maintaining a rigid spine and proper plank positioning.
While facing away from the stairs, drop into a push-up position with your feet on the first stair step then ensure that you perform a solid, rigid push up that does not have a drop in the lower back and repeat this for the prescribed number of repetitions then slowly but steadily work your way up the stairs with your feet each set, day or week
Handstand against the wall
This workout helps in building shoulder strength and total body stability and If you have never done a handstand in your life ensure that you gain some confidence by starting out in a simple baby crawl position and then face away from the wall and climb the wall up with your feet driving all your weight into your hands then walk up as high as you can to get the feel of a handstand and gain some stability Once you get the hang of it to begin from a standing position facing the wall and about three feet away from it and with someone standing nearby keeping watch put your hands on the floor and in one swift motion attempt to keep your legs up to the wall and catch yourself using one foot then straightening yourself out. The person keeping watch should also help you achieve the final position and help you throughout each rep
Forward bear crawl up the stairs
This workout can be used for strength training , stability and core function and you can begin it at the top of the stairs where you can place both hands on the first step and in an opposite arm and leg pattern and ensure that you step with your right foot and reach to the first step with your left hand. Repeat this procedure on the opposite side while reaching to the second step you should know that it may take up to six or seven steps for both your hands and feet to be on the stairs ensure that you are moving slowly and also that you are working your way down one step at a time with both your hands and feet when you reach the bottom of the stairs, your hands will continue on flat ground while your feet finish out the remaining steps. Repeat this workout for a required number of repetitions.
Reverse bear crawl up the stairs
This shoulder exercise can be used to build great core function and athleticism as well as build great shoulder strength first you begin at the bottom of the stairs then face down with your head facing away from the steps you should place both your feet on the first step but in an opposite arm and leg pattern then step toward the stairs with your right hand and reach your left foot onto the second step ensure that you repeat this on the opposite side, reaching to the third step the slowly move while ensuring that you are working your way up one step at a time with both your hands and feet after your feet reach the top of the stairs now continue on flat ground as your hands finish out the remaining steps. Repeat this workout for a required number of repetitions
Dumbbell Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support then place the dumbbells upright on top of your thighs now you should raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position then ensure that you rotate your wrists so that the palms of your hands are facing forward this will be your starting position then now you can exhale and push the dumbbells upward until they touch at the top then after a brief pause at the top of the contracted position, slowly lower the weights back down to the starting position while inhaling make sure you repeat this workout for the recommended amount of repetitions.
Barbell Military Front Press
This is how you do this workout you first take a barbell with an overhand grip make sure that your hands are placed shoulder-width apart or a little wider then you can lift the barbell from a squat rack positioned at chest-height, or clean the bar from the floor to your chest. Without using any momentum lift the barbell up in front of your face and lock out your arms and then descend down while making sure that you go not lower than your chin ensure that your elbows are tucked and facing forward so that they do not pop out of the sides . Ensure that you are careful not to hit your head forward when lifting the weight up, and avoid arching your lower back. This shoulder exercise helps to also tighten your abs when you lift.
The prices on the shoulder workout equipment will vary depending on the different varieties available in the market and also the kind of features that each equipment has and different companies will always make products that are different and that might either make the price go up or down and it is always recommended to check the Amazon website for more information concerning the price
Conclusion on shoulder workouts
This is one of those training exercises that are also suitable for beginners who are looking for shoulder workouts that help to enhance their frame and posture while strengthening their muscles.
Thomas Matthys a former world-class track & field athlete and the founder of Swol Headquarters. He graduated from the University of Fordham with a Master’s degree in Science. Matthys is a certified sports nutritionist and personal coach of several professional athletes. Matthys has been involved in various clinical studies within Track & Field including one on the factors associated with muscle recovery and HIIT.