Shoulder Exercises For Beginning Bodybuilders
Many beginner bodybuilders are at a loss when it comes to putting together a solid shoulder routine for
hypertrophy and mass. There are a few important concepts that you need to understand to build an effective
routine for bodybuilding.
In this article I will discuss the anatomy of the shoulder area and some great exercises for building shoulder
To understand how to effectively work your shoulders you need to learn the anatomy of the area. Understanding
the anatomy of your body is a great first step for beginning bodybuilders.
This allows you to visualize what muscles you are working and how to get the best results. The shoulder area is
made up of seven different muscles, they are the: serratus anterior, pectorialis minor, subclavius,
sternocleidomastoid, levator scapulae, rhomboid major/minor, trapezius, and deltoid.
These muscles are responsible for moving your arm up and down, front to back, and anywhere in between. They
attach to the clavicle, scapula, or humerus and form what is commonly known as the shoulder cap. Technically
speaking, all exercises that work your arms will work some of these muscles, however there are a few specific
exercises for your shoulders that you will see massive gains from.
Beginning bodybuilders will do well to focus on the simple compound exercises such as the squat, bench press,
shoulder press, row, deadlift, pushup, and pullup. it is recommended that until you develop a solid base using
these exercises, you leave out isolation exercises when learning how to build
Compound exercises are great for beginners because they add tremendous amounts of mass and strength in the most
efficient manner possible. Obviously, some compound exercises will work your shoulders more than others. For
shoulder involvement, you should incorporate the bench press, shoulder press, deadlift, pushup and pullup. These
five exercises will help you see the biggest results.
As the name suggest, the shoulder press isolates the deltoids and other stabilizing muscles of the shoulder.
They can be performed using barbells, machines, or dumbbells. A beginning bodybuilders should concentrate on using
a high amount of weight for a low amount of reps. This method will encourage hypertrophy and mass gain -
especially if you continue to add weight every session.
Many beginning bodybuilders believe that the chest press is just for your triceps and pectorals. Little do they
know, the bench press is one of the most effective exercises for shoulder growth. During this movement, your
shoulders are the main stabilizing muscle and are also responsible for flexion of the humerus - a key movement
during the lifting of the weight.
While focusing on these two exercises will get you extreme results, it will also be beneficial for beginners to
add deadlifts, pushups, and pullups into their strength routine. These exercises do not specifically target the
shoulders but they will indirectly work them.
When performing these exercises, it is important that your form is perfected and you gradually increase your
weight. Where most beginners go wrong is trying to lift their max weight right away - this can lead to injury and
potential overtraining. Find a shoulder routine that focuses on progressive overload, compound movements, and heavy
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