The shoulders contribute to a person’s overall health and fitness. Along with the support it gives to the upper body, such as the chest, back, and arms, they also create a boarder body with a massive back and a narrow waist. The following are some exercises a person can perform to make the shoulders pop out and become more noticeable.
The shoulder press is viewed is the primary exercise to make the shoulders bigger, as it hits the three heads of the deltoid – the front or anterior, the side or lateral or medial, and the rear or the posterior head. In a statement, as per Men’s Fitness, London-based strength coach Jim said that the shoulder press engages more core muscles that a crunch and promotes the body’s strength to lift heavier weights.
To perform, the person stands with his feet shoulder-width apart and grabs the bar with a wide grip, which means a grip slightly wider than the shoulder width. As per the publication, a good practice to is wrap his thumbs around the bar. Then, he gets the bar into position by explosively heaving it up off the floor and then up to the shoulders or by setting the bar at shoulder-level on the supports of a power rack before loading the weight. After that, the person squeezes his shoulder blades together and stabilizes his core while pushing his chest out. He presses the bar overhead, ensuring that his head moves back mildly as he lifts the bar in front of the face, and when the bar passes the head, he presses it up and slightly backward for it to be vertically aligned with the back of the head. Following a brief hold at the top, the person lowers the bar back to his shoulders.
Front Dumbbell Raise
Another exercise for popping shoulders is the front dumbbell raise, which targets the anterior head of the deltoid. The front deltoid head is usually engaged during chest workout, such as the barbell and dumbbell presses, a reason why some fitness experts prioritize it less than the lateral and rear dumbbell raises.
According to Ex Rx, the person does the exercise by grasping dumbbells in both hands. Next, he raises the dumbbells until the upper arms are above the horizontal. As per the publication, the height of the movement is dependent to the range of motion and raises should be restricted to height achieved before the shoulder capsule feels a sense of tightness.
Lateral Dumbbell Raise
The lateral dumbbell raise is responsible for the development of the side or the middle deltoid, which provides the overall shoulder width. According to Muscle and Fitness, the person stands in a shoulder-width stance and grabs a pair of dumbbells, with his palms facing inward. They are allowed to hand at the person’s sides. Then, he raises his arms out to the sides until they are at shoulder level. After a brief pause, the person lowers the weights back to the initial position. It is vital to avoid using momentum to lift the dumbbells, as it reduces the efficiency of the exercise. Also, the arms should not bend throughout the movement; they should be kept straight as possible. Moreover, the exercise should be done in a slow and controlled manner.
Rear Dumbbell Raise
The rear dumbbell raise targets the posterior deltoid head, which is usually the most neglected part of the muscle. As per Body Building, the person grabs a pair of dumbbells, with the palms facing each other as they pick them. Next, the person’s torso is positioned forward and unmoved while the arms are slightly bent at the elbows. Then, he lifts the dumbbells straight to the side until the arms are parallel to the floor. Following a brief pause at the top of the contraction, the person lowers the dumbbells back to the initial position.
The shoulders reflect a degree of fitness and masculinity, in men; thus, they should be trained with consistency. Along with regular training, total shoulder development is achieved through proper nutrition and adequate rest.