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Fitness, Workout

Three Home Exercises To Train The Entire Shoulder

Three Home Exercises To Train The Entire Shoulder

  • January 16, 2014 8:29 pm
  • 7 comments

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Author evilcyber visit my website

Awesome shoulders literally are the joint between nicely developed arms and a good-looking chest. Here are three great exercises that train all three parts of your shoulder.

Your Shoulder And What It Looks Like

Your shoulder is made up of three muscles that all have to be trained to get that perfect look and, very important, to prevent you from getting muscular imbalances. These can shift the mechanics of the shoulder joint and cause a lot of pain.

Those three portions are the anterior (front), lateral (side) and posterior (rear) deltoid muscles. Click the images for a closer look:

shoulder-training-2
shoulder-training-3

The Military Press

One of the greatest exercises you can do for the front portion of the shoulder is the military press. It’s target is the anterior delt, but it trains the side delts, the upper back, the triceps and even the upper chest along with it.

Not everybody is comfortable doing this exercise standing, so here is the safer seated alternative:

If you lack the barbell, try shoulder presses as an alternative.

The Dumbbell Raise

Let’s move over to your lateral delts, where we do dumbbell raises. These are another great compound, as it trains the side delts, but also involves the posterior shoulder portion, the upper back, the forearms and the smaller deep shoulder muscles that help stabilize it.

The Rear Delt Raise

Now that we already had the rear delt involved from the dumbbell raises, we don’t need that much more to give that small muscle proper attention. A simple isolation like the rear delt raise suffices:

And That’s Not All!

Of course these three exercises are just one example for a home shoulder training. An alternative I compiled in this video.

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7 Comments

  1. Kameshwar says:
    January 16, 2014 at 8:59 pm

    Hi evilcyber!

    Your emails are what I really look forward to.
    Great to see this shoulder article, any chance of calisthenics for shoulders? I want to prep myself for Gym trainingwhen I return home..

    Just that I’m travelling on business and been away from the Gym for months now..

    Reply
    • evilcyber says:
      January 17, 2014 at 5:02 pm

      Hey Kameshwar, try push-ups for the front delts, rear delt rows (with a sturdy table, for example) for the rear shoulders,

      http://www.exrx.net/WeightExercises/DeltoidPosterior/BWRearDeltInvertedRow.html

      and for the side delts handstand push-ups,

      http://www.crossfitlondon.ca/wp/zero-to-10-handstand-pushups-hspu/

      Be really careful with those or your neck will have a lot to complain about!

      Reply
  2. Dimitri says:
    January 17, 2014 at 3:54 am

    yet again another fantastic article.

    Reply
    • evilcyber says:
      January 17, 2014 at 5:02 pm

      Thank you, Dimitri! 🙂

      Reply
      • Dimitri says:
        January 19, 2014 at 5:48 am

        youre welcome!
        Ever informative and thorough 🙂

        Reply
  3. Kameshwar says:
    January 18, 2014 at 11:27 am

    Thank you evilcyber. Those shoulder exercises are going to be very useful whilst in travelling. But gotta say, the handstand pushups will be a good goal to achieve for a while..:-)

    Reply
    • evilcyber says:
      January 20, 2014 at 4:07 pm

      Yeah man, they are very difficult! Please be really careful!

      Reply

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