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Showing posts with label shoulder. Show all posts

Monday, 2 July 2012

PUSH-UPS (LOADED BACK) FOR CHEST

LOADED BACK PUSH UPS

PRIMARY TARGET: CHEST(MAJOR PEC)

OTHER MUSCLES : SHOULDERS ,TRICEPS

1. Lie down on the floor in the face down position, your chest and thighs are touching the floor.

2. Keep your feet together and palms are on the floor, at shoulder width apart.

3. Now, with the help of spotter load your back with pre-decided number of weight plates.

4. Now, pull your torso up with the help of your arms and toes strength.

5. Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

6. Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

7. Pull-up your upper body back to the starting position, as you exhales.

8. Repeat as many times as recommended.

9. After the completion of total reps, unload the plates, carefully with the help of spotter.

TIPS:

Ø Take the help of spotter, for loading and unloading of plates on your back (to avoid any accident).

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease and increase the distance between your hands.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter change.

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

Ø Make a full control on your body during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

PUSH-UPS (BODY WEIGHT) FOR CHEST

BODY WEIGHT PUSH UPS

PRIMARY TARGET: CHEST(MAJOR PEC)

OTHER MUSCLES : SHOULDERS(ANTERIOR),TRICEPS

1. Lie down on the floor in the face down position, your chest and thighs are touching the floor.

2. Keep your feet together and palms are on the floor, at shoulder width apart.

3. Now, pull your torso up with the help of your arms and toes strength.

4. Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

5. Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

6. Pull-up your upper body back to the starting position, as you exhale.

7. Repeat as many times as recommended.

TIPS:

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease and increase the distance between your hands.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter change.

Ø This exercise can also be performed with loading the heavy plates on your back.

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

Ø Make a full control on your body during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

Thursday, 28 June 2012

SHOULDERS UPRIGHT ROW WITH BARBELL

BARBELL UPRIGHT ROW

PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : TRAPEZIUS,BICEPS

1. Hold a bar with shoulder width or slightly narrower overhand grip and hold it firmly.

2. The bar should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3. Pull bar to neck until the bar is nearly in line with your chin, with elbows leading, while exhaling out.

4. The bar should be close to the body as you move it up.

5. Allow wrists to flex as bar rises.

6. Pause for a second in this position and feel the contraction in the shoulders.

7. Lower the bar back down slowly to the starting position. As you inhale.

8. Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise can also be performed using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the barbell upright row is one among the big reasons for shoulders and back injuries.

Ø Pace, while doing the exercise must be slow or medium.

Ø Your elbows should drive the motion. While doing this exercise.

Ø Your elbow must always be higher than your forearm.

Sunday, 24 June 2012

ARNOLD SHOULDER PRESS

ARNOLD PRESS

PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : TRICEPS,BICEPS

1. Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2. Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3. At this position, your arms are fully extended and at straight position exactly above your head.

4. Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

Ø This exercise can be performed either by sitting or standing.

BEHIND SHOULDER BARBELL PRESS

BEHIND SHOULDER PRESS

PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : TRICEPS

1. Hold the barbell with slightly wider than your shoulder width.

2. Position the barbell behind your neck slowly as you inhale.

3. Push the barbell upward until your arms are fully extended as you exhale.

4. Return back the bar behind your neck.

5. Repeat as many times as recommended.

TIPS:

Ø Don’t overload the barbell without any one near to help,as it may be dangerous.

Ø Take help if required, instead of taking risk.

Ø Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked.

Ø This exercise can be performed either by sitting or standing.

Ø Don’t rest the bar behind the neck, during downward movement of bar.

SHOULDER WORKOUT - WITH BARBELL PRESS

BARBELL SHOULDER PRESS

PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : CHEST (MAJOR PEC),TRICEPS

1. Hold the barbell with slightly wider than your shoulder width.

2. Position the barbell near the upper chest slowly as you inhale.

3. Push the barbell upward until your arms are fully extended as you exhale.

4. Return back the bar near to upper chest and repeat as many times as recommended .

TIPS:

Ø Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked

Ø This exercise can be performed either by sitting or standing

Ø Don’t rest the bar on the chest,during downward movement of bar.

Saturday, 23 June 2012

SHOULDER MUSCLES ANATOMY

SHOULDER ANATOMY

Shoulder muscles can be divided into 3 separate muscles

Ø The Anterior Deltoid

Ø The Middle Deltoid

Ø The Back Deltoid

THE ANTERIOR DELTOID

Targeting the anterior or FRONT DELTOID. The frontal deltoid forms the roundness of the shoulder giving a square shape when enlarged. The anterior is the largest and most visible of the three deltoid muscles.

THE MIDDLE DELTOID

This is the most important to work for large and broad shoulders. The LATERAL DELTOID needs to "outsize" the anterior and the back deltoids. It needs to stick out and protrude beyond the other two, forming a very nice rounded shoulder.

THE BACK DELTOID

The POSTERIOR DELTOID or rear deltoid is the smallest of the three, but from a side profile, it fills in the roundness and gives the shoulder a good shape, strength and contour.

When training the shoulders, it is important to keep in mind the three distinct muscle groups of the shoulders when choosing your routines, so that it can provide worth full results for all of them. Often people can get stuck on a routine because they seem to find they enjoy one movement and which results into slow gains.

WANT MASSIVE SHOULDERS LIKE ARNOLD……
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@15 BEST SHOULDER WORKOUTS