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Deltoid Destroyer: How to Build Wide, Round, Strong Shoulders

Deltoid Destroyer: How to Build Wide, Round, Strong Shoulders

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Published by Jackie Brown
If you want to know how to build shoulder muscles that will give people the impression you have a wide, muscular body then you understand the important of upper body strength and how it commands attention. A wide set of shoulders gives off a palpable aura of manliness, confidence and strength that every man wants to have and every woman wants to bask in.
If you want to know how to build shoulder muscles that will give people the impression you have a wide, muscular body then you understand the important of upper body strength and how it commands attention. A wide set of shoulders gives off a palpable aura of manliness, confidence and strength that every man wants to have and every woman wants to bask in.

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Published by: Jackie Brown on Feb 12, 2010
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11/15/2012

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Deltoid Destroyer: Howto Build Wide, Round,Strong Shoulders
 
The 10 Best Shoulder Building Exercises for BodybuildingBeginners
For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown?If you want GUNS that get respect at the beach and on the street, you've got to crown them withcannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.1. Seated Front Military PressYour shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints atthe top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.The front military press is a great starter exercise for building the anterior or front section of your delts.You can perform this exercise from a standing or seated position. For beginners, I recommend theseated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise tothe dumbbell shoulder press.2. Barbell Front RaisesThis exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercisewith heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weightwith your body) is sufficient to add strength and shape to your anterior delts. For variety, you can alsodo this exercise with a straight bar attachment to a low cable apparatus.Whether you use a barbell or low cable machine, you must stand with your arms straight as you raisethe bar forward from the front of your thighs to a position parallel to the floor at about shoulder height.To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. Itwon't take long to feel the burn from this exercise, but the payoff in deltoid development is well worthit.3. Seated Reverse Dumbbell PressThe reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or byalternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you pressthe weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return thedumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundagewhen you've mastered your training technique. Take my word, the results will be awesome!4. Dumbbell Front Raises
 
Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary butsignificant stress on the medial deltoid head. The mechanics of this exercise are basically the same aswith barbell front raises. You must stand with your arms straight as you raise the dumbbells forwardfrom the front of your thighs to a position parallel to the floor at about shoulder height. Again, due tothe extreme level of training resistance that front raises produce, you should not attempt to do thisexercise with heavy weight. Moderate poundage with strict form will give you great results.5. Behind-The-Neck-Military PressThe "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middleshoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support toavoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso soyou won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.6. Dumbbell Lateral Raises Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms atyour sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until thedumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. Towork the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your Vtaper.7. Single Arm Cable Lateral RaisesThis exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not beavailable to you. Except for the fact that you alternately train each shoulder, the mechanics of thisexercise are basically the same as with the dumbbell version. With your arm at your side, simply graspa low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness,you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.8. Seated Two-Armed Dumbbell RowsUnless you focus on training your rear delts, it's easy to forget about them and end up with unbalancedshoulder development. This happened to me years ago when I was still more or less in my infancywhen it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston'sGym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. Soone day I asked Winston what I should do to build mass into my rear delts.Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, leanforward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this newworkout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully developeach section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.9. Bent-Over Lateral Raises

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