The shoulders help provide strength to the upper body, just like the chest and the back. In addition, it creates the desired V-shape physique, along with a wide back and a narrow waist. With these, beginners count the shoulders as one of their focus areas during workout. The following are some exercises beginners can perform.
Barbell Shoulder Press
Also known as seated barbell shoulder press, the barbell shoulder press is one of the main exercises beginners can do to train the shoulders. According to Body Building, the person sits on a bench with back support in a squat rack. Next, he positions a barbell at a height that is just above the head. Then, he grabs the barbell using a pronated grip or palms facing forward. After that, the person lifts the bar over his head by locking his arms and holds at about shoulder level and slightly in front of his head. Next, he breathes in as he slowly lowers the bar down to the shoulders. Then, he lifts the bar back up to the initial position as he breathes out. The exercise is done for the planned number of sets and repetitions.
Standing Barbell Press
A variant of the seated shoulder barbell press is the standing barbell press. According to Men’s Health, the person holds the barbell with his arms wider than shoulder width, with a pronated grip or palms facing forward. Next, the person mildly bends his knees, with his feet a hip width, and brings the barbell up to his collarbone. After that, he pushes the bar straight up and out in front of the head and following a brief pause, he lowers the bar to the collarbone. As per the publication, the elbows should be in front of the bar and should not flare out to the sides. As cited by the publication, trainor Christian Finn said that the exercise was a safer option for the behind the neck military press, as the latter could lead to an injury called shoulder impingement syndrome. Finn mentioned that it causes shoulder pain and several missed training hours.
Seated Dumbbell Press
The seated dumbbell press is a compound exercise that primarily targets the shoulders, but it also engages the triceps. As per the publication, the person sets up for the exercise by adjusting an angle bench and setting its back to 90 degrees. Then, he grabs a pair of dumbbells and sits on the bench, with the ends of he dumbbells on the thighs. After that, the dumbbells are raised above the head and are twisted for the palms to face forward. The person makes the starting position with his back flat and feet firmly planted on the floor. Next, the person gradually lowers the dumbbells to the sides of the shoulders. Once at shoulder height, the person contracts the shoulder muscles and then returns the dumbbells back to the initial position. As per the publication, pause should not be done at the top of the movement; instead, the person immediately lowers the dumbbells back down for the next repetition. The exercise is done for the planned number of sets and repetitions.
The upright row is usually done by body builders to enhance their lateral and rear deltoid heads, since chest exercises and shoulder presses highly engage the front deltoid. According to Sworkout Routines, the person stands up straight while holding the barbell or curlbar, with the hands shoulder width apart. Next, he slowly raises the bar while keeping it near the body, in line with the chest, and with the upper arms parallel to the floor. The person holds a brief moment and then slowly lowers the barbell back to the initial position and repeats the exercise for the planned number of sets and repetitions.
Overall, the shoulders boost the body’s strength and appearance. Thus, they should be included in one’s training regimen. For beginners, total shoulder development involves consistent training, proper nutrition, and adequate rest.