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New gym enthusiasts frequently commit the same mistake: they fail to recognize the complexity of the shoulder as a body part. Some trainers frequently advocate for wide shoulders in order to encourage a V-shaped torso, but closer inspection reveals that the shoulders are much more complex than just width.
Firstly, the correct name is the deltoids. Your arms can be raised above your head with the help of these muscles, but the joints where your arms and torso converge are intricate. The shoulder joints allow you to move your arms in a wide range of motion, as opposed to a joint like the knee, which has a restricted range of motion and essentially moves on a plane.
The deltoids are made up of three heads: anterior, medial, and posterior, or, more commonly, front, side, and rear, to accommodate the complicated movement of the shoulder joints. So it stands to reason that in order to effectively work all three heads of the muscle group, your shoulder training regimen should include a variety of movements. Check out this workout below to ensure a complete shoulder day training.
1. DUMBBELL SHOULDER PRESS
Sets: 4
Reps: 5-10
Rest Time: 60-90 seconds
2. STANDING BARBELL MILITARY PRESS
Sets: 4
Reps: 5
Rest Time: 120 seconds
Pace: 2 seconds down
3. DUMBBELL LATERAL RAISES
Sets: 4
Reps: 6-10
Rest Time: 75 seconds
4. DUMBBELL ARNOLD PRESS
Sets: 3
Reps: 8-12
Rest Time: 60 seconds
Pace: 2:2
5. DUMBBELL SHRUGS
Sets: 4
Reps: 8-12
Rest Time: 75 seconds
6. SEATED DUMBBELL REAR DELTOID RAISE
Sets: 4
Reps: 10-15
Rest Time: 75 seconds
Pace: 2:1
When performing heavy shoulder presses, be careful to maintain great form because it's easy to slip up and hurt yourself. Also, avoid behind the neck presses!
