Dynamite Deltoids
Exercises for Shapely Shoulders
Turn Your Shoulders Into Boulders.
Heroes, beefcakes, studmuffins, all
of the above - they don't quite earn their status without
a sturdy pair of shoulders resting at the centerpiece
of their physiques
A poll conducted last year revealed
that, yes, a strong pair of shoulders was number one
for the ladies as far as desirable male features go.
But before you go melting any hearts, guys, try these
burning exercises designed to beef up your blades and
turn those shoulders into boulders:
Deltoid Exercises
Behind The Neck Presses:
Set the barbell at a comfortable weight, place it behind
your neck, an inch behind your shoulders. Your hands
should be placed at shoulder width. Keeping your elbows
straight with your torso, slowly push the barbell upward.
Stop just before your elbows become locked, squeezing
your shoulder muscles, and then slowly allow the weight
to bring your elbows back to the starting position.
Stop an inch before the barbell touches your shoulders
and immediately begin the next repetition. Do this 8-12
times for 4 sets.
Seated Bent Over Dumbell
Laterals: Sitting on the end of the bench,
make sure that you're bent at the waist with your knees
pressed together. You want your arms holding the weights
down by the floor so that your palms are facing each
other. Slowly lift your weights out to the side and
turn your hands outward so that your thumbs are facing
the floor. Bring your arms upward and stop at when they're
at head level. Squeeze during the contraction for a
second, then slowly drop your arms back down to the
starting position. Repeat the movement for 10-12 reps.
Try doing three sets.
One Armed Cable Laterals:
Set up the D-handle to the lower hookup of the cable
machine. With the hand that's farthest away from the
cable machine, take the handle, placing your free hand
on your hip. Slowly raise the weight across the width
of your torso so it arcs across your chest. The motion
should stop when your arm is extended completely to
your side at head level. Squeeze your deltoid muscle
for a moment or two before slowly releasing your hand
down to the opposite hip. Try 12-15 reps on each side
for 3 sets.
It is imperative to stretch thoroughly before partaking
in any of these exercises. Nothing can be deadlier to
a bodybuilder's training program than a nagging shoulder
injury.
And remember, heavy weights are not necessary for the
lateral exercises. Try to use manageable poundage on
these exercises. You must first achieve proper form
and ultimately provide the range of motion needed for
sculpt those deltoids.
Generate optimum workouts to achieve
maximum results. Average increase in strength of 70.2%
in 30days. >>
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