Shoulder Exercises For Beginning Bodybuilders
by Rick
Mitchell
zone3
The main shoulder muscles that concern bodybuilders are the deltoids
and although they work closely with the arms and chest muscles, it is
possible to isolate the delts in a training session. Unlike other body
parts though, the shoulder is not designed for heavy lifting in all
directions so beginners need to take care and use lighter weights than
usual for shoulder-isolating exercises.
The deltoid covers the
shoulder and consists of three distinct segments:
1. The anterior
or front deltoid allows you to raise your arm to the front.
2. The
medial or middle deltoid allows you to raise your arm to the
side.
3. The posterior or rear deltoid allows you to draw your arm
backwards when it is perpendicular to the torso.
The front delt
usually receives plenty of work with chest exercises such as the bench
press and pushup, so you'll need to use common sense and listen to your
body when performing exercises that specifically target this muscle. The
recommended shoulder exercises for beginners are as follows:
1.
Seated dumbbell press - 3 sets of 10-15 reps. This exercise places the
emphasis on the medial head.
2. Front lateral raise - 3 sets of
10-15 reps. This exercise emphasises the front delt.
3. Rear
lateral flyes - 3 sets of 10-15 reps. This exercise targets the rear
delt.
As with all exercises you need to take care in scheduling
specific body parts. To begin with you should incorporate your shoulder
exercises into a program similar to the one suggested below:
Day 1:
Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3:
Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the
first couple of weeks complete one set but then add one set each week to a
maximum of three. At the end of three months you will be ready to move on
to more intensive intermediate level exercises.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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