Everybody wants to build sets of appealing shoulders also known by many different monikers: mushroom caps, boulders, bowling balls...the list goes on. The process can be rewarding when done correctly, otherwise, the shoulders are easily injury prone. Due to their involvement in so many other movements and exercises, injuries to the shoulders will disrupt a large chunk of your entire workout very abruptly.
So, let's think of the shoulders visually. Think of peeling an onion, the deltoid is the outermost layer and also the biggest component of the shoulder anatomy. There are 3 heads to the deltoid: the anterior head, lateral (middle) head and the posterior head. The Anterior heads runs from your collar bone to you humerus (upper arm). The middle head runs from your scapula to the upper arm. Lastly the posterior head runs from your scapula to your upper arm bone. Beneath your deltoid is the rotator cuff (which is often neglected). There are 4 muscles associated with the rotator cuff and those are infraspinatus, teres minor, supraspinatus and subscapularis. The infraspinatus is a big muscle that spans the scapula. Underneath that is your teres minor. On top of your infraspinatus is the supraspinatus that runs from your scapula to your upper arm. Another big muscle called the subscapularis is a sheath that surrounds the biceps tendon at the entrance of the bicipital groove.
The two muscle groups, deltoid and rotator cuff work hand in hand to allow mobility. The bottom line is that you can't neglect any part of the shoulder structure if you're hoping to build them. Favoring a single shoulder exercise is only going to lead to over exercise of one component and failure to gain in others. Try these exercises to pump up your gains.
- 3 heads: barbell military press, close grip upright row
- Anterior head: barbell, dumbbell and plate front raises.
- Middle head: lateral raises, bent-over reverse fly
- Posterior head: incline reverse dumbbell rows, dumbbell incline reverse laterals, rear lateral raises.
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Live strong- Calyx