| v> | | | | exercise is for you! |
| Want a muscular body and a bigger bench press? | | | | Plate Front Raises |
| You need these exercises to for shoulder growth! The | | | | This movement is a simple one. All you need is a |
| shoulders are the key to unlocking upper body mass. | | | | weight plate. The beginning lifter will start with a 25 |
| They are involved in all pressing and pulling | | | | pound plate, while advanced lifters can use a 45 pound |
| movements, so if you can improve the strength of | | | | plate, or even a 100 pound plate. |
| your shoulders you will also see your strength improve | | | | Grab the plate with your hands at the 9 o'clock and 3 |
| in movements like the bench press and chin-ups. | | | | o'clock positions, just like you are holding a steering |
| In addition, the shoulders, along with the latissimus dorsi, | | | | wheel. With your elbows straight, raise the weight up |
| are largely responsible for the illusion of a wide | | | | in front of you and continue until it is all the way over |
| shoulder girdle. If this is combined with a six pack it | | | | your head. Many lifters stop the movement once |
| gives the appearance of what is known as the | | | | they get to eye level, but you are losing a lot of the |
| "V-taper". | | | | benefit by doing so. From this position simply lower |
| There are a ton of exercises you can use build bigger | | | | the plate back to the starting position. |
| shoulders, but the key with all of them is to follow a | | | | This movement is a great finisher for the front deltoids |
| progressive program that allows you to consistently | | | | after a pressing movement like Bradford presses. |
| improve. Only by improving will your shoulders get | | | | Because your hands are in a neutral position (thumbs |
| bigger. These improvements can come in the way | | | | towards the ceiling) it also puts the shoulder joint in a |
| of more weight, more reps, or less rest. As long as | | | | much healthier position than barbell front raises. |
| you are improving (and eating) the muscle will come. | | | | Do 2-3 sets of 10-15 reps here. |
| So with that, let's take a look at some of the best | | | | Lean-away Lateral Raises |
| exercises for building bigger shoulders! | | | | Now that your front delts are toasted from the first |
| Bradford Press | | | | two exercises, it's time to move on to finishing off the |
| This movement is named after a 1930's Olympic lifter | | | | medial deltoids (outer shoulders). This is the part of |
| named Sam Bradford. | | | | the shoulder muscle that really contributes to your |
| Start with a weight that is about 20-25% lighter than | | | | upper body width. |
| what you can military press. Take a slightly wider | | | | Lateral raises are a great way to target this area. |
| than shoulder-width grip on the bar. You will begin in the | | | | So, let's look at how to do this unique lateral raise |
| traditional military press position with the bar in front | | | | exercise. |
| you. From this position you will press the bar until it is | | | | You are going to start with just one dumbbell in your |
| just above the top of your head. Once you get to | | | | hand. Your free hand should hold on to something |
| this height you will bring the bar over your head and | | | | sturdy like a power rack at shoulder height. You will |
| lower it down behind your head into the behind the | | | | then shift your feet so that they are directly under |
| neck press position. From the position you will again | | | | your free hand. At this point you should lean away |
| press the bar to a height just over your head and then | | | | from your free hand so that you are holding yourself |
| lower it back down in front you back to the position in | | | | up with the power rack. From this position you will |
| which you started. | | | | simply perform a lateral raise. |
| This is one repetition. Complete 6-8 reps for 3-4 | | | | This variation really targets the top half of the |
| sets. | | | | movement, while the bottom half will be very easy. |
| One important technique point is to make sure that you | | | | Make not to use too much momentum in the bottom |
| keep looking straight ahead throughout the | | | | half of the exercise, or you will short-change the |
| movements. Resist the desire to look down, which | | | | muscle building tension in the top-half. |
| will not only make the exercise easier, but can also | | | | Complete 3-4 sets of 8-12 reps per arm. |
| lead to some pretty serious neck and upper back | | | | So there you go! A great shoulder workout that |
| injuries. Don't do it! | | | | shouldn't take you more than 30 minutes to |
| This movement will really blast your delts and will also | | | | complete. Remember, the key with any workout is |
| greatly improve your serratus anterior strength which | | | | consistent progression. |
| will help your starting strength in all pressing | | | | Eat big, train hard, rest long. Repeat this process |
| movements. If you are someone who struggles to | | | | month after month and you will have a muscular body |
| get the bar off your chest during a bench press, this | | | | you will proud of! |