If you want broader shoulders and impressive delt development, you need to challenge your muscles with intense, focused exercises. Here are four movements that will push your delts to the next level.
1. Overhead Press (Barbell or Dumbbell)
The overhead press is the king of shoulder exercises. It primarily targets the anterior (front) delts while also engaging the lateral (side) delts and triceps.
How to do it:
- Start with a barbell or dumbbells at shoulder height.
- Press the weight overhead until your arms are fully extended.
- Lower the weight back to the start with control.
- Perform 4 sets of 8-12 reps.
2. Lateral Raises
Lateral raises are essential for building width in your shoulders by isolating the lateral delts.
How to do it:
- Hold a dumbbell in each hand with a slight bend in your elbows.
- Raise your arms to shoulder height, keeping tension on the delts.
- Lower the weights slowly.
- Perform 3 sets of 12-15 reps.
3. Rear Delt Flys
Neglecting your rear delts leads to imbalances. This exercise strengthens the back of your shoulders for a complete look.
How to do it:
- Hinge forward at the hips, holding dumbbells.
- Raise your arms outward, squeezing the rear delts at the top.
- Lower the weights with control.
- Perform 3 sets of 12-15 reps.
4. Arnold Press
This variation of the overhead press increases delt activation by moving through a wider range of motion.
How to do it:
- Hold dumbbells at shoulder height with palms facing you.
- Rotate your palms outward as you press overhead.
- Lower back to the starting position.
- Perform 3 sets of 10-12 reps.
Incorporate these exercises into your routine, progressively increase weights, and watch your delts grow!
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