When it comes to building muscle, many people like to focus on their biceps and triceps, their abs, and their legs, too. Sometimes, the shoulder muscles — which are just as important — get forgotten about.
Your shoulder muscles play pretty important roles in your ability to lift, swing, and perform other movements. That’s why this week’s post is all about your shoulders!
This Week’s Workout
Before we jump in to this week’s short-but-sweet workout, it’s important to remember to perform a quick warm-up. One of the worst things you can do is jump into a workout like this one without warming your muscles up first. The video below offers a quick and easy way to warm your shoulders up:
3 Simple Exercises
When choosing your starting weight, something heavy, but safe is your best bet. Is it easy for you to lift a certain amount of weight into the starting position? If so, then you should be set.
Seated Dumbbell Press
- Choose your weight and begin the exercise seated on a bench with your feet flat on the floor; be sure to sit up straight.
- Hold your weight level with your ears and keep your palms facing forward; push the weight up until your arms are almost straight, then lower back to the starting position.
Front Dumbbell Raise
- Standing with your feet shoulder width apart, hold your dumbbells toward the front of your legs with your knuckles forward; don’t lock your knees.
- Raise the dumbbells to shoulder level, keeping them in front of you, then lower back to the starting position; do not swing the weights up to shoulder level, just lift.
Side Lateral Raise
- Start this exercise with your dumbbells lowered to your sides.
- Raise your arms out to your sides, making sure to keep a slight bend in your elbow; raise to shoulder height, then lower back to the starting position
Tips for Sets & Repetitions
- If you’re new to weightlifting (3 months or less): Try starting with a lighter weight and doing 2 sets of 8 to 10 repetitions.
- If you’ve been lifting between 4 and 9 months: Choose a moderate weight, and complete 3 sets of 10 to 12 repetitions.
- If you’ve been using weights for 10 months or longer: Start with a heavier weight, and do 3 or 4 sets of 4 to 6 repetitions.
Supplement Spotlight: Natural Stacks
You already know that what you do to help your body recover after a workout plays a huge role in reaching your fitness goals. Water and protein helps in keeping you properly hydrated and also helps in healthy muscle recovery.
Natural Stacks, based in Lewes, Delaware, offers “tools to amplify human performance,” in the form of high-quality natural supplements. Made with only the ingredients listed on the product labels, Natural Stacks supplements offer the extra boost you need for better performance, and they do it without side effects.
From natural protein powders and branched-chain amino acids to caffeine and other “brain food,” they offer the products you need to reach your goals.
Natural Healthy Concepts carries a range of quality Natural Stacks products at great prices — there’s even FREE shipping in the United States!
How do you give your shoulders a good workout? We’d love to hear how you’re staying fit. Leave us a comment below!