Building Muscle and Strength
Building muscle and strength is a tough job, with specific exercises and diet required to increase muscle mass. Shoulders are a vital part of the physique, with broad, muscly shoulders changing the whole appearance of the upper body. Strong shoulders frame you, they give you a presence and a sense of strength, making you look lean and big.
There are a whole range of shoulder workouts, for different lifters. Follow our guide below to get the shoulders you've always dreamed of.
Barbell Press
- Grab a barbell in an overhand position, palms face forward, loaded with your chosen weight. In a standing position, bring the barbell to the shoulders. This is your rest position.
- Your feet are shoulder width apart. Push the bar up over head, and slowly lower with control. Do 8-12 reps per set.
- Remember to engage your core and work within your limits. This is a tough exercise, and will burn fat and build muscle quickly. Gradually increase the weight as you develop through your workout.
Lateral Raise
- Stand with your feet shoulder width apart. Shoulders back, chest up.
- Hold dumbbells at your side, and raise out to the side, using muscle strength as opposed to momentum. Lift just above shoulder level, hold and slowly lower.
- Repeat for 8-12 reps per set.
Shoulder Press
- A similar motion to the barbell press, however, this shoulder press begins with the barbell resting across the back of our shoulders, holding in an overhand grip.
- Bend the knees and explode up, pushing the barbell overhead, hold, and slowly lower to the start position.
- Repeat for 8-12 reps per set.
Front Raise
- Similar to a lateral raise, however this time, we are going to extend the arms straight out in front, up to shoulder height, and then lower.
- Keep your core engaged, and do not lean in this exercise.
Try to repeat a minimum of 3 sets per exercise, perhaps increasing the weight with each round if you are able to. Remember to warm up, and cool down and stretch, before and after each workout.
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