Nothing completes the look "Yeah, I lift" like strong, developed shoulders. But for some people, shoulder growth in an all-you-can-eat buffet can be as elusive as restraint. If you are, your training plan may not have a dedicated shoulder session. If so, it's time to add one – and Mike Vazquez is here to show you how it's done.
You may be aware of this, but the shoulder is a structurally complex joint that needs to accommodate different ranges of motion. Training-wise, the key to training the shoulders is to target all angles with a combination of pressing, flying, and isometric movements.
This approach improves shoulder aesthetics. In addition, they remain healthy and functional. Shoulder injuries are often related to overuse and compensation of the weaker surrounding musculature, so this training requires a well-rounded approach to building and strengthening.
And while he's at it, Vasquez adds two abdominal movements to finish the session. 1
Mike Vazquez & Boulder Shoulder Workout
Shoulder Dumbbell Shoulder Press
Sit straight on the bench with a neutral lower back. Your elbows should be just below the shoulder joints at the bottom of the movement. This maintains the tension for your feelings.
Turn-Up Wing Turned
Keep a solid core in the tip-over position to keep the back flat and the hull as calm as possible. Your arms should be slightly bent at the elbows when you direct the dumbbells to the side and contract the back and upper back. People with low back pain may prefer to do these exercises while sitting with their chest resting on their knees.
Alternating Front Raise
Stand tall and avoid your shoulders rolling forward as far as possible. If you alternate the repetitions, it may be easy to let the momentum take over. Keep your hull as stiff as possible and close one side before lifting the other. Your elbows should be slightly bent throughout and your palms facing down.
This exercise can affect the shoulder joint if you are not aware of the internally rotated shoulders. Keeping your back straight and pulling your shoulder blades to the back allows you to maintain the correct posture. Hold the pole to your body. Use a moderate weight that allows you to lift the elbows at the top of the movement over the shoulder joint.
Kneeling behind the head Barbell Press
First, stick to lighter weights. It is also recommended to have a spotter nearby if you have not done this movement yet. Use a wide grip for stability and grip. Hold your core and push it up until your elbows are locked. Return to the starting position with the control.
Your elbows should not bend during this exercise. Just lift your shoulders and make sure you stay up all the time. Hold the contraction at the top for one second before lowering the weights.
Weighted Hanging Leg Raise
Take a deep breath and reach for the core before initiating this movement. Your body should not swing back and forth as you raise and lower your legs. Do not weight them if it is too difficult to weight every 12-15 repetitions. To increase the difficulty of this movement, try lifting your legs in a straight position instead of bending your knees.
Medicine Ball Slam
This exercise adds a lightweight cardio element to your workout for an intense finisher. Stand tall with the ball over your head. Bend your knees and hit the ball in the ground. If you take a broader posture and aim directly between your feet, the ball will not get away from you, making it easier to maintain a steady rhythm. Finish the slams as fast as possible without sacrificing the shape.