Published: November 06, 2009 01:12 pm      

Men's Workout

Head & Shoulders Ahead

Text by: Angie Morales

Want to turn heads when you take off your shirt? Or maybe just make a good impression coming and going? Shoulder training can help you get to that more defined physique that you are after. Defined shoulders give your upper body great shape and can also make the waist appear smaller and when you put on your shirt the shoulders can really make a difference in how it fits.

The official term for the shoulder muscle is the deltoid; it includes three separate heads: front (anterior), middle (medial) and rear (posterior). While working the shoulder muscles it is important to remember all three heads and make sure that you are training them equally. Remember that going light and having good form is far better than going heavy and cheating. The muscles of the shoulders are delicate and can be injured easily.

Perform the following exercises for 8-10 repetitions and four sets.

ARNOLD SHOULDER PRESS

Targets: All three deltoids heads

Start: Sit in a chair that supports the back. Place your hands at shoulder level, palms toward your body gripping the weights.

Execution: Push the weights up while rotating your palms throughout the exercise. When you reach full arm extension your palms should be facing forward. Using controlled motion, slowly lower the weights back to shoulder level, again rotating your hands until your palms face your body.

UPRIGHT ROW

Targets: Lateral Deltoid

Start: Hold a barbell or two dumbbells about shoulder width apart

Execution: Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Return to start position.

FRONT RAISE

Targets: Anterior Deltoid

Start: Hold a dumbbell in each hand with palms facing the front of the body. Keep a slight bend in the knees.

Execution: Raise one or both dumbbells until the arm is parallel to the floor. Maintain a contraction in the abdominals throughout the entire movement. Slowly return to start position.

SIDE RAISE

Targets: Lateral Deltoids

Start: Hold a dumbbell in each hand with palms facing the side of the body. Keep a slight bend in the knees.

Execution: With elbows slightly bent, raise arms to sides until elbows are shoulder height. Slowly return to the start position.

REAR LATERAL RAISE

Targets: Rear Deltoids

Start: Lay down on an incline bench with arms dangling below you. You should be holding a light pair of dumbbells with palms facing each other.

Execution: Using your upper back strength, raise the dumbbells in an upward motion that forms a semicircular arc. Go as far as you can. Hold this position for a moment for the ultimate burn in the rear deltoids. Lower the dumbbells back to the starting position.

Use as much weight as you can safely handle. Remember that correct form should be your first concern. You can repeat this workout twice per week. Stick to this plan and in no time you will have the shoulders that you can show off even in your shirt.