Shoulder training is essential to achieve a harmonious and balanced silhouette. Well-developed shoulders give an athletic look and give an impression of power. In this article, we will look at the most effective exercises to strengthen your shoulders, as well as the equipment needed to perform them correctly at home or in the gym.
The military development
The military press is the basic exercise for building shoulder muscles. It mainly works the anterior bundle of the deltoid. To perform it, you will need a barbell or dumbbells. Hold the bar at collarbone level, palms facing forward. Push the bar above your head until your arms are fully extended, then slowly lower it. Remember to contract your abs to protect your back.
Weight lifting gloves to protect your hands during exercises
Lateral Raises
Lateral raises target the lateral deltoid bundle. Stand with a dumbbell in each hand at your sides. Raise your arms out to the sides until horizontal, keeping your elbows slightly bent. Pause, then slowly lower yourself back down. Focus on the contraction at the top of the movement.
Front elevations
This exercise mainly works the anterior bundle of the deltoid. The starting position is the same as for the lateral raises. This time, raise your arms in front of you until horizontal. Alternate right and left arms for more difficulty. Remember to keep your back straight throughout the movement.
Gym mat to practice comfortably at home
Essential equipment to strengthen your shoulders at home
To effectively perform these exercises at home, some basic equipment is necessary:
Dumbbells
An adjustable dumbbell set will allow you to progress by increasing the weight over time. Choose a sturdy model with a good grip for added safety.
The floor mat
A good floor mat is essential for your comfort and safety. It will absorb shocks and protect your floor. Choose a thick, non-slip model.
Quiet gym mat for undisturbed training
Resistance bands
Resistance bands are a great complement to dumbbells. They allow you to vary your exercises and add progressive resistance. Ideal for strengthening and rehabilitation.
Tips to optimize your shoulder sessions
Here are some tips to get the most out of your shoulder workouts:
- Warm up well before each session to prevent injuries
- Vary the exercises regularly to work all the deltoid bundles.
- Focus on quality of execution rather than weight lifted
- Allow sufficient rest time between sets (1-2 minutes)
- Hydrate yourself well during exercise
- Stretch after your session to promote recovery
Versatile gym mat for all your exercises
Beginner Training Program
If you are just starting out, here is a simple program to start building your shoulders:
- Dumbbell military press: 3 sets of 10 repetitions
- Lateral Raises: 3 sets of 12 reps
- Front Raises: 3 sets of 12 reps
Perform this program 2 times a week, leaving at least 48 hours of rest between each session. Gradually increase the number of repetitions or the weight used over the weeks.
Importance of recovery
Remember that recovery is just as important as the workout itself. Give yourself enough rest between sessions to allow your muscles to regenerate. Good nutrition and quality sleep are also essential for progress.
Cork yoga mat for your recovery sessions
Conclusion
Shoulder training requires patience and regularity. By following these tips and using the right equipment, you will quickly obtain visible results. Do not hesitate to consult a professional if you have any doubts about the correct execution of the movements. Good luck with your training!
