Shoulders are an essential part of our body that not only adds to our physical appearance but also plays a crucial role in daily activities. A well-toned and strong shoulders can enhance your posture, strengthen your upper body, and even boost your confidence. However, when it comes to working out shoulders, many people overlook its significance and end up neglecting their shoulder muscles. In this blog, we will discuss the subtle differences in exercises for men and women, including some critical factors to keep in mind while performing these exercises. So, let’s get started!
Best Shoulder Workout for Men
Men typically aim to build bigger and stronger shoulders, which requires consistent strength training and progressive overload. Here are some of the best shoulder exercises for men:
- Overhead Press: This exercise targets all three heads of the shoulder muscle (anterior, lateral, and posterior). It is one of the most effective exercises to increase overall shoulder strength and size. You can use dumbbells or barbells, depending on your preference.
- Lateral Raises: This move targets the side deltoid head, giving you broader and wider shoulders. Use light weights and perform slow and controlled movements. Perform 12-15 reps to avoid injury.
- Face Pulls: Face pulls target the rear delts, which help improve posture by pulling back the rounded shoulders. Using a cable machine, pull the handles towards your face, keeping your elbows high.
- Reverse Flys: Similar to free pulls, reverse flys target the rear delts. Using the cable machine set the cables at chest height grabbing the handles wit the opposite hand as you face the cable machine. Pull hands across your chest for 12-15 reps.
Best Shoulder Exercises for Women
- Arnold Press: This exercise targets all three deltoid heads using a rotational motion.
- Dumbbell Front Raise: This move explicitly targets the front deltoids, creating a sculpted look. Hold a dumbbell in your hand and raise it in front of you until it reaches eye level.
- Plate Front Raise: Similar to the dumbbell front raise, this move targets the front deltoids. However, holding a plate provides better stability and control during the movement.
Things to Consider for the Best Shoulder Workout
Here are some essential factors to remember before starting any shoulder workout routine:
- Proper Form: Always maintain proper form throughout every rep. Poor condition increases the risk of injury and reduces the effectiveness of the exercise.
- Warm-Up: Before jumping into heavy lifting, warm up your shoulders with light weights and dynamic stretches to prevent injuries.
- Progressive Overload: Gradually increase the weight or volume as you progress through your workout plan. This helps stimulate muscle growth and improves strength.
- Rest: Allow adequate rest between sets and workouts to ensure optimal recovery and muscle growth.
Conclusion:
Whatever your gender is, engaging in the best exercises listed above for both men and women can provide numerous benefits. These exercises are also interchangeable and are appropriate for both men and women depending on your goals.
By following the tips mentioned above and selecting suitable activities based on your goals, you can achieve more muscular and healthier shoulders. Remember always to prioritize safety and consistency, and don’t be afraid to seek professional guidance if needed.
Additionally and most important, if you have experienced a recent or past shoulder injury (i.e. torn rotator, labrum, impingement, frozen shoulder, etc.), it is vital that you warm up thoroughly and perform your prescribed therapy for your injury prior to exercise engagement. Under no circumstances should you perform any of these exercises if you are not at least 85% recovered from your injury or experience any pain or discomfort while performing the exercises in this article. Remember, “There Is No Gain When There Is Pain.” Exercise smartly!
