How to strengthen the shoulder muscles

How to strengthen the shoulder muscles with weights for breadth and strength.

The shoulder muscles support the chest and arms in any work they do. They connect the arms to the rest of the body as upper arms, forearms and hands grasp and maneuver supporting the work of the rest of the body.

Increasing the shoulders’ breadth and strength.

We will increase the shoulders with the following three exercises, forming a good, core shoulder routine.

1. The seated shoulder press = 3 sets of 12 to 20 repetitions; do 2 to 8 “reps” when training for strength.

2. Seated shoulder press behind neck = 3 sets of 12 to 20 reps.

3. Dumbbell laterals = 3 sets of 12 to 20 reps.

Sit at a flat bench or nautilus machine facing the bar or apparatus. Use a weight with which you can exhaust the muscle within the desired range of repetitions. You should barely be able to complete the last rep. Use a spotter or helper for safety if needed. Press the bar up over your head, arms extended and almost locked. Lower the bar again. Breathe in on the first movement and out on the second.

For the seated press behind neck, sit back to the bar and lower the weight behind the neck. You may wish to use less weight.

Dumbbell laterals will help give you the shoulder breadth that is so shapely and attractive. Using much lighter weight until you are used to it, hold equally weighted dumbbells to each side. Bend at the waist slightly throughout each set. Now raise the dumbbells laterally (to each side), elbows bent slightly. Lower the weight again. Keep a steady, even motion flowing. Breathe in on the first movement and out on the second. To train for strength use heavier weight and fewer repetitions, usually between 2 and 8 reps.