Welcome to part 3 of my beginner's guide to strength training series. In this post we are continuing with exercises to strengthen the upper body specifically focusing on the shoulders.
In the video below I share three shoulder focused exercises that I believe are a great starting point. I say "shoulder focused" because depending on whether you take your arms overhead, out to the side, or up in front, there will be neighbouring muscles in the back, chest and arms for example which will help to facilitate the movement. More on this later in the post.
Shoulder press. Front raise. Lateral raise.
For all three exercises the deltoids are the star of the show. However they are not acting alone.
The first exercise (the shoulder press) is classed as a compound exercise which means multiple muscle groups and multiple joints are being worked.
The primary muscle used in the shoulder press is the anterior deltoid (front of the shoulder circled in blue). However, the triceps, trapezius (upper back), and pectorals (chest) also play a role in this movement. Including the shoulder press in your workout routine is a great way to build upper body strength to help perform daily activities more effectively.
The next exercise is the lateral raise. This movement primarily focuses on the lateral portion of the deltoid (see image) but due to the abduction of the arms away from the torso both the anterior part of the deltoid and trapezius will also support this movement. Not only is the lateral raise an excellent exercise to build strength, it also helps to improve range of movement in the shoulder. Unlike the shoulder press, the lateral raise recruits less muscles which makes it tough to lift heavier weights. Using very light weights (even baked bean tins) is still effective to start with.
Last but by no means least is the front raise. Another fantastic shoulder exercise that primarily works the anterior deltoids as well as the pectorals (chest), although other muscles such as the lateral deltoids and trapezius are also involved to a lesser degree. In summary. Together these staple shoulder exercises are a great place to start to help build upper body strength as well as keeping the joints of the shoulder stable with good range of movement. As with all of the exercises I'm sharing with you in this series my suggestion would be to start with 3 sets of 8-10 repetitions. If you are feeling particularly tight in the shoulders, as part of your warm up try each exercise with no weight at all and see how the movement feels first before introducing a light weight. Next week we will take a look at some exercises to strengthen the chest and back 😊
Hope this is helpful. If you have any questions at all on this topic please do feel free to contact me directly on 07399 572826 or amalia@gyre-fit.com.
Amalia xx
*DISCLAIMER: Always consult your doctor or health care provider before trying a new diet or exercise program to check it is suitable for you. My recommendation would be to also watch any of my workout based videos once through before attempting any of the exercises. It is important to warm up before and cool down appropriately after each workout.
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