MILITARY PRESS
PURPOSE OF EXERCISE:To train the front and side deltoids.
This is the granddaddy of shoulder exercises. When done from a seated position the
movement will be stricter than when standing.
EXECUTION: (1) From a sitting or standing position, grasp a barbell with
an overhand grip and hold it at shoulder level, palms underneath for
support, hands outside your shoulders, elbows tucked in and under.(2) From a position about even with the collarbone, lift the bar straight
up overhead until your arms are locked out, being careful to keep the
weight balanced and under control. Lower the weight back to the starting
position.
STANDING LATERAL RAISES
PURPOSE OF EXERCISE: To develop the outside head of the deltoid, with secondary benefit to the front and rear heads.
EXECUTION(1:) Take a dumbbell in each hand, bend forward slightly,
and bring the weights together in front of you at arm's length. Start each
repetition from a dead stop to keep yourself from swinging the weight
up. (2) Lift the weights out and up to either side, turning your wrists
slightly (as if pouring water out of a pitcher) so that the rear of the
dumbbell is higher than the front. (3) Lift the weights to a point slightly higher than your shoulders, then lower them slowly,resisting all the way down. (A common mistake with this movement is to rock back and forth and swing the weights up instead of lifting them with the deltoids. Doing this cuts down on the effectiveness of the movement and should be
avoided.)
VARIATION:You may have a tendency to cheat a little when doing Standing Lateral Raises-this can be avoided if the same exercise is done in a seated position.
BENT-OVER CABLE LATERALS
PURPOSEOF EXERCISE:To work the rear head of the deltoids.
By using cables, you get a slightly longer range of motion with continuous resistance throughout the movement. This is one of Franco Columbu's favorite rear deltoid exercises, and
his rear delts are fantastic.
EXECUTION:(1) Using two floor level pulleys, take a handle in
each hand with your arms crossed in front of your body
(left hand holding right-side cable, right hand the left-side cable). Keeping your back straight,
bend over until your torso is about parallel to the floor.
(2) With a smooth pull, and arms nearly straight, draw the handles across your body and extend your arms straight out to either side,turning your wrists slightly,thumbs down, as if pouring a pitcher of water. Stretch as far as possible, then release and let your arms come back slowly across
your body as far as they can.
FRONT DUMBBELL RAISES
PURPOSEOF EXERCISE:To develop the front head of the deltoids.
This exercise not only works the front head of the deltoids through its
entire range of motion, but also involves the traps during the top of the
movement. It can be done either standing or sitting.
EXECUTION:Stand with a dumbbell in each hand. (1) Lift one weight
out and up in a wide arc until it is higher than the top of your head.
(2) Lower the weight under control while simultaneously lifting the
other weight, so that both arms are in motion at the same time and the
dumbbells pass each other at a point in front of your face. In order to
work the front head of the deltoids directly, make certain that the dumbbells
pass in front of your face rather than out to the side. To do this
same movement with a barbell, grasp the bar with an overhand grip, let
it hang down at arm's length in front of you, and with arms kept locked,
lift it to a point just higher than your head, staying as strict as possible,
then lower it again under control.
VARIATION: Do Front Raises in a seated position for a stricter movement,
since you can't use your body to cheat on the lifts.
DUMBBELL SHRUGS
PURPOSE OF EXERCISE:To develop the trapezius muscles.
This exercise can be done extremely heavy to thicken the traps,
which really helps you in doing back poses.
EXECUTION:Stand upright, arms at sides, a heavy dumbbell in each
hand. Raise your shoulders up as high as you can, as if trying to touch
them to your ears. Hold at the top for a moment, then release and return
to the starting position. Try not to move anything but your shoulders
PURPOSE OF EXERCISE:To train the front and side deltoids.
This is the granddaddy of shoulder exercises. When done from a seated position the
movement will be stricter than when standing.
EXECUTION: (1) From a sitting or standing position, grasp a barbell with
an overhand grip and hold it at shoulder level, palms underneath for
support, hands outside your shoulders, elbows tucked in and under.(2) From a position about even with the collarbone, lift the bar straight
up overhead until your arms are locked out, being careful to keep the
weight balanced and under control. Lower the weight back to the starting
position.
STANDING LATERAL RAISES
PURPOSE OF EXERCISE: To develop the outside head of the deltoid, with secondary benefit to the front and rear heads.
EXECUTION(1:) Take a dumbbell in each hand, bend forward slightly,
and bring the weights together in front of you at arm's length. Start each
repetition from a dead stop to keep yourself from swinging the weight
up. (2) Lift the weights out and up to either side, turning your wrists
slightly (as if pouring water out of a pitcher) so that the rear of the
dumbbell is higher than the front. (3) Lift the weights to a point slightly higher than your shoulders, then lower them slowly,resisting all the way down. (A common mistake with this movement is to rock back and forth and swing the weights up instead of lifting them with the deltoids. Doing this cuts down on the effectiveness of the movement and should be
avoided.)
VARIATION:You may have a tendency to cheat a little when doing Standing Lateral Raises-this can be avoided if the same exercise is done in a seated position.
BENT-OVER CABLE LATERALS
PURPOSEOF EXERCISE:To work the rear head of the deltoids.
By using cables, you get a slightly longer range of motion with continuous resistance throughout the movement. This is one of Franco Columbu's favorite rear deltoid exercises, and
his rear delts are fantastic.
EXECUTION:(1) Using two floor level pulleys, take a handle in
each hand with your arms crossed in front of your body
(left hand holding right-side cable, right hand the left-side cable). Keeping your back straight,
bend over until your torso is about parallel to the floor.
(2) With a smooth pull, and arms nearly straight, draw the handles across your body and extend your arms straight out to either side,turning your wrists slightly,thumbs down, as if pouring a pitcher of water. Stretch as far as possible, then release and let your arms come back slowly across
your body as far as they can.
FRONT DUMBBELL RAISES
PURPOSEOF EXERCISE:To develop the front head of the deltoids.
This exercise not only works the front head of the deltoids through its
entire range of motion, but also involves the traps during the top of the
movement. It can be done either standing or sitting.
EXECUTION:Stand with a dumbbell in each hand. (1) Lift one weight
out and up in a wide arc until it is higher than the top of your head.
(2) Lower the weight under control while simultaneously lifting the
other weight, so that both arms are in motion at the same time and the
dumbbells pass each other at a point in front of your face. In order to
work the front head of the deltoids directly, make certain that the dumbbells
pass in front of your face rather than out to the side. To do this
same movement with a barbell, grasp the bar with an overhand grip, let
it hang down at arm's length in front of you, and with arms kept locked,
lift it to a point just higher than your head, staying as strict as possible,
then lower it again under control.
VARIATION: Do Front Raises in a seated position for a stricter movement,
since you can't use your body to cheat on the lifts.
DUMBBELL SHRUGS
PURPOSE OF EXERCISE:To develop the trapezius muscles.
This exercise can be done extremely heavy to thicken the traps,
which really helps you in doing back poses.
EXECUTION:Stand upright, arms at sides, a heavy dumbbell in each
hand. Raise your shoulders up as high as you can, as if trying to touch
them to your ears. Hold at the top for a moment, then release and return
to the starting position. Try not to move anything but your shoulders
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