During workouts, your shoulders become a pressure point when you lift weights or use heavy force machines – so it’s only right to keep them strong and bulky to avoid strains. While developing bulky shoulders creates better framing and proportion to your body, shoulder workouts are often an afterthought, as many bodybuilders fail to see the importance.
Stop disregarding your shoulders and start working them out with these techniques:
While standing, clutch a barbell with an overhand grip at shoulder level. Bend your knees, then stand up again as you lift the barbell with straight arms above your head – then return to the original position.
When performing this exercise popularised by Arnold Schwarzenegger himself, sit tightly on an upright bench as you grip dumbbells in each hand with your palms facing you. Slowly extend your arms above your head, while lifting the dumbbells and rotating your palms away from you. Gradually return to the starting position and repeat.
Behind the Neck Dumbbell Press
While standing or sitting, rest the barbell behind your neck and slowly lift it above your head, then carefully go back to the starting position. This workout helps train the shoulders to adapt to a new motion range.
With a barbell in each hand, stand with your arms by your sides and your palms facing you. Maintaining a straight back and a braced core, lift both dumbbells simultaneously from your sides until your arms are parallel to the floor and slightly bent. Return to your original position.
Incline Reverse Fly
Lie face down on an incline bench while holding a dumbbell in both hands. Raise the dumbbells towards your side until they are level with your shoulders, then lower your arms steadily to return to your initial form.
Not every shoulder workout needs weights as you can also train your shoulders by just using your body. Do a handstand against a wall and use your arms and hands to press-up. This workout technique can be a little daunting at first but once you have mastered it, it’ll bring immense benefits.
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