 |
Shoulder Press with Dumbbells: To develop the front head of the deltoids. By
using dumbbells, you get tremendous range of motion.
Press behind the Neck: To train the front and side deltoids. Any pressing
movement also involves the triceps, as well.
Military Press: To train the front deltoids. When done from a seated
position the movement will be stricter than when standing.
Clean and Press: To train the front deltoids and build upper-body density
and power.
Smith Machine Presses: Doing presses on the machine helps you to do the
movements very strictly and allows you to let the weight come down much
slower, which gives you extra stretch in your front delts.
Standing or Seated Lateral Raises: To develop the outside head of the
deltoid, with some benefit to the rear head.
One-Arm Cross Cable Laterals: To work the outside head of the deltoid and
benefit the rear head in isolation.
One-Arm Side Cable Laterals: To isolate the side head of the deltoid. Helps
bring out definition in the shoulders and works the side and rear deltoid
heads together.
Reverse Overhead Dumbbell Laterals: To develop the front deltoids. Also,
helps to develop the traps.
Front Dumbbell Raises: To develop the front head of the deltoids. Helps to
create separation between the deltoid and the pectoral muscles.
Seated Bent-Over Dumbbell Laterals: To isolate and work the rear head of
the deltoids. Doing them seated allows you to do a stricter movement than
when standing.
Standing Bent-Over Dumbbell Laterals: To develop the rear deltoids. Bending
forward from the waist about 45 degrees.
Bent -Over Cable Laterals: To work the rear head of the deltoids. Helps you
to get a slightly longer range of motion with continuos resistance
throughout the movement.
|  |
Trapezius Training
The trapezius muscles are the visual center of the upper back, the
diamondlike structure that ties together the neck, deltoid, and latissimus
muscles. Trap development also helps to separate the rear delts from the
upper back. The traps have to be developed in proportion to the rest of your
body. If they stick up too high and slope down too abruptly, your deltoids
will appear too small. The traps work in opposition to the pulldown function
of the lats- they raise the entire shoulder girdle. Upright rows and Shrugs.
work the traps directly.
Upright Rows: To develop the trapezius and the front deltoids, and create
separation between the deltoids and pectorals.
Dumbbell Shrugs: To develop the trapezius muscles. This exercise can be done
extremely heavy to thicken the traps.
Barbell Shrugs: To develop the trapezius muscles. Raise your shoulders as
high as you can, as if trying to touch your ears.
|
|
