Thursday, May 27, 2010

Seated Shoulder Press for Building Muscles in Your Shoulders

There are several exercises that you can do to help develop muscles in your shoulders.  The seated shoulder press is an effective way to increase the size of your shoulder muscles because it is a compound exercise.  Heavy weights can be used because you use the aid of other muscle groups while still targeting your shoulders for training.  You have the option of doing the exercise standing up or sitting down.  Choose a set of weights that will give you a challenging workout without causing you to grunt just to lift.  If you are having substantial difficulty putting it on the overhead bar, then choose a lighter set of weights.  Although the goal of this program is for you to use weights that are slightly heavier than your normal routine, safety should still be your priority.  Heavier weights would mean doing the routine standing up for better balance and control.

Stand beneath the barbell placed on an overhead bar rack and hold it with your palms facing forward, making sure that your thumbs are wrapped around the bar of the weights.  Take the barbell and place it on your upper chest.  You must stand with your legs planted shoulder's breadth apart and your back in straight alignment with your head and neck.  This will be your starting position.

Exhale as you slowly push the barbell up by extending your arms.  Refrain from rotating your wrists and from placing your thumbs beneath the bar.  It is important that you keep your back straight to prevent causing injury to your spine.  Stop when your arms are fully extended without locking your elbows.  Hold this position for a second before you inhale as you slowly go down to starting position.

Make sure that you are driving the motion using your shoulder muscles.  You must feel your shoulders working as you move the barbell up and down.  Proper execution is more important compared to the number of reps and sets that you can do under a limited time.  Never release the tension even while you lower the weights and always maintain proper biomechanics to prevent injury.

The exercise is done with 2 sets of 15-25 reps

Written by Bill Jackson. Great Push up stands, and your best source for the Shaun TInsanity Workout online.

Build Muscles in your Chest and Shoulders with Dumbbell Incline Press

The dumbbell incline press is a great way to train and build muscles in your chest and shoulders.  An incline bench and a pair of dumbbells are all you need to perform this exercise.  This is similar to a barbell incline press, but different because you perform a wider range of motion that enables you to target other major muscle groups.

Prepare the incline bench to an angle of 45-60 degrees.  Sit by straddling the bench with the dumbbells position on each thigh, making sure that your feet are planted firmly on the floor.  Use a raised platform if necessary to make sure that your spine is in its natural alignment during this exercise.  Lean back against the bench with your shoulders firmly pulled back and your spine comfortably resting on the bench.  Bring the dumbbells up by pushing your legs up one by one.  For your starting position: Hold the dumbbells with your palms facing forward, making sure that each thumb is wrapped around the handles.  Extend your arms forward without locking your elbows, bringing the dumbbells next to each other at eye level.

Inhale as you slowly lower the dumbbells simultaneously, countering the force of gravity.  Do not rotate your wrists and make sure that you are using your chest muscles to control the movement. Continue to move downwards as you keep your forearms stationary until the dumbbells touch your chest.  Refrain from bouncing the weights once they reach this level.  You can fan out your elbows or keep them at your sized to target your triceps.

Go back to starting position by pushing the weights up, exhaling as you go.  Do this carefully and in a controlled motion, using your chest muscles to drive the movement more than your arm muscles.  Keep your forearms stationary and do not rotate your writs in any way.  Do not arch your back as you push the weights forward to maintain proper biomechanics in order to avoid injury.  Once your arms are fully extended in front of you and the dumbbells are almost in contact with each other, hold the position for a second before you inhale and go back down.  Always make sure that you are using your pectorals in every step of the exercise and that you maintain proper biomechanics.  Do this exercise in 2 sets of 15-25 reps.

Written by Rachel Harris of The Insanity Workout Site, your best website to Get Insanity by Shaun T.