There are three areas to the shoulders, viz front, middle and back. To train volume, you have to train each of these. The front area is involved in most base movements, but the middle and back areas need some extra exercises.
1. Basic Bench Press
- The seated dumbbell or barbell bench press can be utilized for front development and also for strengthening the whole shoulder girdle.
- Do 3-4 sets of 8-12 reps, controlling the movement throughout.
2. Dumbbell Side Raises
- Concentrate on the middle part, which rounds your shoulders.
- Attempt to maintain tension, not oscillate or utilize additional muscles.
- Do 3 sets of 10-15 reps with moderate weight.
3. Incline Extensions
- Assist the rear end, which is usually deprived of sufficient load.
- Keep your elbows moving back slightly, not down. - Do 3 sets of 10-12 reps.
4. Chin Pull
- Involves the front and midsection.
- Do not lift your elbows too high to prevent overloading your joints.
- 3 sets of 8-10 reps is sufficient to stimulate growth.
Progression
- Gradually increase the working weight or number of repetitions.
- Record observations to see how size and strength are affected.
Rest and Nutrition
- Allow your muscles time to recover – 1-2 days before your next shoulder exercise.
- Monitor what you eat, supplement with quality protein and good fats.
- This exercise strengthens and balances the shoulders. Make sure that you feel each rep, don’t jerk, and use a smooth movement.
Conclusion:
In conclusion, recall that shoulder development is an issue of consistency, correct load and correct nutrition. You may not necessarily notice improvement each time, but be patient and you will get there. Don’t forget to allow your body to rest and monitor your form – this will prevent injury and keep you motivated.
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