Broad shoulders are a body image ideal that has served us for centuries. Do you remember the famous statue of David by Michelangelo from the beginning of the 16th century? Or is David Beckham closer to our time? Then again, strong, healthy shoulders are essential for almost any task and exercise we do, starting with our posture for carrying a backpack or doing a core exercise such as push-ups.
“From everyday tasks like lifting or carrying objects to having a good upright posture, the shoulders play an important functional role in our lives. In terms of aesthetics, the clothes we wear tend to fit better on broad, rounded shoulders. Well-defined shoulders also appear taller and well-proportioned, ”says Preetesh Manas, a Mumbai-based celebrity trainer, a personal trainer certified by the American Council for Sports and Medicine.
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Our shoulders are made up of three deltoids – rear, front, and middle – and the shoulder joints are supported by the rotator cuff muscles on either side. The rotator cuffs are tiny muscles that lie under the superficial muscles and give the shoulders real stability and strength. They need individual attention to get stronger, says AK Abhinav, trainer and founder of Namma X-Fit from Bengaluru. These muscles are crucial for almost all pushing movements and also in Olympic movements such as the clean, push and jerk and snatch. Including rotator cuff exercises such as external and internal rotation with bands or light weights in warm-up or mobilization routines helps improve performance in shoulder and chest workouts.
For the shoulders, the two best exercises of all time are the shoulder press and the military press, says Manas. “The two compound movements are slightly different in form and also in terms of the equipment used and the muscles engaged. While the shoulder press, which only works your deltoids, can be done with dumbbells or a barbell, the military press is done with a barbell and engages the deltoids and triceps. While both help build strength, if your goal is to gain mass, shoulder support would be the main exercise for you, ”says Manas.
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Depending on your goals, you can either schedule an entire session per week for the shoulders, or organize the shoulder workout with the back or legs. “Those who are just starting an exercise program tend to have weak shoulders. They must devote a full session per week to the shoulders. Second, people who do weight training or have body aesthetics as a goal should set aside a shoulder day each week, ”adds Manas.
It is difficult to do weight lifting exercises for the shoulders, but if you like gymnastics or Swedish gymnastics and you can do pike push-ups or push-ups on the hands, you might get a workout. decent shoulder. Plus, pear tree pumps look very cool if you can take them off. Manas recommends the use of machines for shoulder exercises as they lead to targeted gains, especially for those who do strength training and want to look a certain way. However, if you are looking for health and strength, then free weights such as kettlebells, barbells, and barbells are your best friends. Finally, if these are just the features you are looking for, two simple shoulder pushing movements should be included in your current workout.
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If you want to support the weight for your fitness and body aesthetic goals, strengthening the shoulders would be a good idea because strong shoulders are important for doing most other compound exercises effectively, Manas explains.
Preetesh Manas Shoulder Training (Three sets of 12-20 repetitions for each exercise)
The military press
Lateral side elevations
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Grouping phase (Using heavy weights, do three to four sets of 3 to 4 sets of 4 to 8 reps for each exercise)
The front of the dumbbell rises
Dumbbell side elevations
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Tilt phase (Use relatively lighter weights for all exercises)
Shoulder press: 2 sets with very light weight for warming up
Shoulder press: 3 sets until failure with increasing weights
Dumbbell press: 3 sets until failure with increasing weights
Front elevations: 3 sets of drops until failure
Lateral lateral: 3 sets of drops until failure
Reverse flight: 20, 16, 12 reps
Rope pulling: 20, 16, 12 repetitions
Shrenik Avlani is a writer, editor and co-author of The Shivfit method, a book on functional fitness.
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