The muscle present in your shoulder is known as the deltoid muscle.
This muscle will be in the form of rounded contour in the shoulder.
This deltoid is previously known as deltoideus and it is still used by some anatomists.
You have to perform some shoulder exercises to make your deltoids strong. Some exercises which makes your deltoid strong are:
- Military press or seated barbell press
- Seated dumbbell press
- Side lateral raises
- Front lateral raises
These workouts are explained as follows:
Military press or seated barbell press:
- This is the essential shoulder work out which makes your front deltoids (anterior) and triceps strong. It will also work on the upper chest and upper back as the secondary muscle.
- In the starting position, sit on the upright bench and grab the barbell with your widened shoulders.
- Now push the barbell upwards until your arms length above your shoulders.
- Lower the barbell slowly to the starting position and repeat the process for required number of times (not more than the limit).
Seated dumbbell press:
- This exercise will completely work on your deltoids and triceps [Tricep Exercise]. Upper chest and upper back muscles will attain the secondary stress.
- In the starting position sit on the upright bench and grab the two dumbbells with your widened shoulders.
- Push the dumbbells upwards until your arms length above the shoulders. [Dumbbell Workouts]
- Now slowly lower your dumbbells to the original position and repeat the process.
Side lateral raises:
- This exercise will completely work on the side (medial) deltoids. Front deltoids and forearms will attain the secondary stress.
- Grab two light dumbbells into your hands and stand with your feet by keeping shoulder width apart.
- Now hold the both dumbbells in front of your body with your both hands by facing the palms opposite to each other by bending your elbows slightly.
- By using the strength present in your deltoid raise the dumbbells out to the sides and upwards in the form of semicircular arc until they are just above your shoulder height.
- Hold in this position for some seconds and slowly come down to the original position.
- Repeat the process for required number of times.
Front lateral raises:
- This exercise will completely work on anterior (front) deltoids. Side deltoids and forearms will attain the secondary stress.
- Grab the two light dumbbells into your hands and stand with your feet by keeping shoulder width apart.
- Now hold both the dumbbells in front of your body with your both hands by facing your palms opposite to each other by slightly bending your elbows.
- By using deltoid strength raise the dumbbells to the front and upwards in the form of semicircular arc until they are a little bit above to the shoulders height.
- Hold in this position for some seconds and come down to the starting position slowly.
- Repeat the process for required number of times (not more than the limit).
Follow proper measures while performing the exercises with weights.
