More often than not, then, the press is the better choice, even if the lateral raise totally lights up the EMG.
For each exercise, we’ll tell you why it made the list and how to use it in the context of your workouts.
1. Barbell Push Press
Why it made the list: This press allows you to load up the most weight (or do more reps) above all other overhead pressing moves. It’s considered a bit more of a whole-body movement for developing explosiveness, so you lose some of the isolation effect if you do this same movement seated.How to:
- With the barbell atop your upper chest, bend your knees slightly and explode upward on the balls of your feet while pressing the ba overhead.
- Your lower body, core, delts, triceps, and upper pecs arre all involved.
In your workout:
Because this variation uses so many muscle groups, don’t do it every workout. When you do use it, perform it first in your workout, after warming up well.
This isn’t the exercise to do every shoulder training day, but it’s a great choice for increasing strength and power.
2. Standing Military Press (Barbell Or Dumbbell)
Why it made the list: This is essentially a push press without the extra bit of body generated through your legs. That makes it a better isolation movement, but this movement still isn’t considered an isolation exercise. In fact, it’s a highly demanding multi-joint overhead press that, because it’s not seated, still allows for a bit of momentum as well as increased muscle activation compared to the seated version.
How to:
- Keep the bar just off your upper chest, and press straight overhead, stopping just short of lockout.
- Maintain a slight bend in your knees to absorb subtle changes in your centre of gravity and relieve some of the stress on your lower back.
- We included both the barbell and dumbbell here. Research has shown that dumbbells elicit a greater degree of EMG activation, but this usually comes at the expense of the amount of weight lifted.
Be sure to maintain a neutral hip position. Tipping your hips forward or sticking your butt back can wreak havoc with your lumbar spine.
In your workout:
This is your multi-joint overhead press in your workout, so it substitutes for any of the other presses on this list. After warming up well, choose a challenging weight, but not one so heavy that you break form. If your triceps are lagging, grab a pair of dumbbells rather than a barbell; they require less triceps activation.3. Dumbbell Incline Row
Why it made the list: What the heck is a multi-joint rowing exercise doing in an article about shoulder exercises? Remember, rowing movements don’t just work the “back”; they also involve the rear delts to a significant degree as well.
In your workout:
If you pair back and shoulders on the same training day, this would be a smart exercise to transition between the two body parts. If you include this move with your shoulder workout, do your overhead presses first. Try this before adding single-joint movements.4. Seated Overhead Dumbbell Press
Why it made the list: Switching out the barbell for dumbbells on overhead presses works each side independently, making the move more challenging and requiring more input from stabiliser muscles. Moreover, the range of motion is a bit longer as you press the weights together overhead. (We recommend you don’t allow them to touch.)How to:
- Going from standing to a seated position further removes your lower body from the lift.
- Because your upper arms go straight out to your sides during the motion, the middle delts are heavily recruited, with far less stress on the anterior delts than when a barbell is in front of your head.
In your workout:
Do it first in your shoulder session. You’ll generally be able to go much heavier on the seated dumbbell press than the standing alternative because of the increased base of support. When going heavy, we recommend a seat back that allows you to press your spine into it for safety. Also, use a spotter to help you get the weights into the starting position and give you a spot (or even a forced rep or two) as you push toward failure.Raising the weights into position can be harder than it looks.
Beginners, try this:
How to:
- When prepping to hoist the dumbbells overhead, grab a weight in each hand, sit down, place the dumbbells on your thighs toward your knees, and quickly lift one knee toward your shoulder to hoist the weight.
- Repeat using the opposite knee.
5. Seated Overhead Barbell Press
Why it made the list: Sitting not only makes it hard to use momentum, it also creates a nice base from which to push the weight. A barbell recruits a greater degree of triceps musculature than dumbbells can. If you’ve got sore shoulders, stick to keeping the bar in front of you.
In your workout:
Do these first in your workout, and use challenging weights. Use a seat back for support on heavy sets.6. Upright Row
Why it made the list: There’s another family of multi-joint movements that also targets the middle delts; upright rows. Each variation—whether on cables, using a Smith machine, or even an EZ-bar or barbell—has its advantages, but none is intrinsically better than the others. Don’t take a close grip, which can internally rotate your shoulders; instead, take one in which your upper arms go directly out to your sides.
In your workout: Even though it’s a multi-joint movement, don’t do this first in your workout. Consider doing it after your overhead press. It can even be done as a burnout move at the end of your routine, if you’re looking to bring up the middles.
7. Arnold Press
How to:- Start with the dumbbells in front of your shoulders with your palms facing you.
- Press the weights overhead while simultaneously rotating your wrists, so that, in the top position, your palms face forward.
- Rotate your wrists in the opposite direction when lowering the weights.
In your workout:
Consider doing these second in your workout after a more basic overhead press. If those overhead presses are heavy, do your Arnold presses with a slightly higher rep range—say, for sets of 10-12 reps.
8. Machine Rear-Delt Fly
Why it made the list: There are three movement arcs for single-joint exercises. We put this one before movements for the front and middle heads because the rears are so often under trained compared to the others. Maintaining rear-delt size and strength relative to the other two is important for both posture and rotator-cuff health.
In your workout:
Perform your multi-joint movements first in your workout, but if your rear delts are lagging, do this one first in your order of isolation moves.9. Dumbbell Lateral Raise
Why it made the list: This is a great single-joint movement for the middle delts, but they’re tougher to master than they seem. Beginners often have trouble learning how to lead with their elbows. They also tend to rest at the bottom of the motion, when in fact it’s better to stop the downward arc when their arms are about 30 degrees out to their sides.On some sets, take the motion about 30 degrees past shoulder height for a longer range of motion; you may have to sacrifice some weight with this variation. This movement also works well with down-the-rack training, whereby you quickly exchange your dumbbells for lighter ones (about 5 pounds) each time you hit muscle failure.
10. Front Dumbbell Raise
Why it made the list:
Raising your straight arm directly in front of you emphasises the anterior head of your deltoids. We put this one last because the front delts tend to be disproportionately large among individuals who overdo chest training relative to backside muscles. So the front delts tend to already be well-developed.
In your workout:
Do it during the latter half of your shoulder workout, after your multi-joint movements have been completed. Position it in front of (or behind) single-joint movements for the other delt heads, depending on whether your front delts are relatively weaker/smaller (or stronger/larger) than the others.The post 10 Best Muscle-Building Shoulder Exercises To Build 3D Shoulders appeared first on GymGuider.com.
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