Coordinated Health

Tips For Summer Shoulders

Tips For Summer Shoulders

By: Hannah Ropp   June 6, 2017
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The best way to tone up your shoulders is to do exercises that work the muscles of the shoulder directly. It’s that simple! But before we jump into some exercises that involve these muscles, let’s first go over the basics of shoulder anatomy!

The muscles of the shoulder are known as the Deltoid, or “delts” for short. The deltoid is comprised of three divisions of muscles that form a triangle like shape over the head of the shoulder. These divisions include the anterior deltoid, located in the front of the shoulder and sits just above the muscles of the chest. The posterior deltoid is located on the backside of the shoulder. And lastly, the medial deltoid lies in the middle between the anterior and posterior deltoids. These three divisions of the deltoid work in conjunction with other muscles to produce specific movements of the shoulder.

If we want to tone these muscles, we must work them directly for optimal results. Incorporating one to two exercises each, which directly target the different divisions of the shoulder, will reap more benefits than just doing bicep curls or pushups!

Here are some examples on exercises for each division:

  • Anterior (front) Deltoid – front raise variations (dumbbell, plate, barbell; underhand/overhand) and seated shoulder press.
  • Medial Deltoid – lateral raise variation (dumbbell or cable), overhead presses, shrugs, and upright rows.
  • Posterior (rear) Deltoid – face pulls, bent over rows, rear delt fly, and rear delt raise with dumbbells.

These exercises will hit each division of the deltoid directly and help you achieve that defined look you desire. Shoulder exercises can be performed for 3-4 sets of 8-12 repetitions. The shoulders can be worked directly and indirectly through other exercises from 1 up to 3 non-consecutive days a week, depending upon your experience with resistance training.

With that said, it is important to be cautious when training shoulders. The shoulder joint consists of a ball and socket joint, which allows for the most range of motion (ROM). Due to a higher degree of ROM, the shoulder is more susceptible to injury and overuse. Therefore, a proper warm up is crucial before performing shoulder exercises. It is also important to avoid over using the joint to avoid injury.

 

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