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Broad, strong shoulders are a common target for men – but if you want the impression that your upper body is crowned with boulders, you must also remember to exercise safely.
Sometimes bigger weights do not equal the bigger results. Men's Health Fitness director Ebenezer Samuel, C.S.C.S., often approaches his shoulder workout. "Training the shoulders is crazy heavy and fun," he says, "but this is a delicate joint, so it's worth getting less muscle weight muscle stimulation."
$ 44.95  Instead of charging a dumbbell with plates and pumping it away on military presses, Samuel frequently switches gears and focuses on carving his shoulders more carefully. With a tattered Labrum in his anamnesis, he can not afford to train his muscles regardless of the mechanics of the movements.
Take a look at this efficient three-way series that Samuel uses for his own training. "This is a shoulder workout where the productivity bang is focused on weight loss," he says.
The workout requires kettlebells, dumbbells and an adjustable bench, so it's probably the best thing in the gym. Remember that with every movement you pay attention to lighter weights and focus on your shape. If you are looking for a good selection of kettlebells to bring the trains home, try this option from Onnit.
The low-weight, high-reward series
One-Arm Kettlebell Press
3 sets of 8 to 10 reps per arm
- Kneel on the ground and hold the kettlebell on the loaded one Handle part up.
- Keep the spine straight and the chest strong, push the kettlebell straight up and take a short break at the top of the movement.
- Stay in balance by pushing your core.
"Kneeling will help keep the core in balance," says Samuel. "This lower position forces you to use a ton forearm and shoulder control to level the bell."
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kneeling Kettlebell Halos
3 sets of 14 to 16 repeats in total
- Kneel on the floor and hold the kettlebell with both hands at chest level at the rounding.
- Turn your arms and shoulders to push the weight from the chest around your head.
- Press your buttock muscles together and core to prevent the upper body from twisting along with arms and shoulders.
- Make two turns clockwise and change clockwise.
"There is an underrated focus," says Samuel. "Breathe down through your abdominal muscles to keep your rib cage as well as possible under control."
Incline Bank Break Lateral Raises
3 sets of 12 reps each
- Sit with your head forward on an incline bench and lean forward with your chest to rest.
- Hold a pair of light dumbbells with parallel hands.
- Lift the weights at the same time, keep your arms straight and your elbows closed.
- Hold the upper part of the movement for 2 seconds, then control the weight again.
"Keep these dumbbells parallel to the ground at all times, especially at the top," advises Samuel. "In this way you keep your shoulders in a slight external rotation that protects your rotator cuffs and labrums."
Samuel also notes that the movement is not aimed at stretching the arms straight; Instead, you should try to lift the weights slightly forward at an angle of about 20 degrees. The break is to make sure you stay in control – and prevent it from becoming too heavy. "That makes sure you do not speed up the weight," says Samuel. "It will reduce the amount of weight you can do, period."