Shoulder strength training is a basic element for building muscles. Not only the optical aspect is important, but a well-trained shoulder musculature supports also a number of other sports. Shoulder muscles, which are also called deltoid muscles include all muscles in the shoulder joint that are used for moving the arm. Exercising on strength training equipment for shoulders aims to strain the complete shoulder musculature or single parts of it (front, middle or back part). Some of the classic exercises are neck press, shoulder press and lateral raise.
Shoulder strength training equipment is very manifold: It is possible to do the workout with free weights (dumbbells) or using a plate loaded cable cross on the shoulder press or butterfly reverse.
Neck press with a barbell
Strength training for the shoulders using a barbell can be done in a standing or seated position. When training in a seated position, the back is supported by the upright upholstery. In the starting position, the barbell should be grasp behind the neck about the same width as the shoulders. Then it is lowered slowly until the arms are slightly lower than the shoulders. During this movement the athlete should breathe in. While pressing the weights upwards, the athlete breathes out. It is important not to stretch the arms completely.
Tips for workout with this strength training equipment for shoulder training: If you have problems with the shoulder joints, don’t lower the barbell too much. If this training still causes pain, it is recommendable to try it with dumbbells.
Training with a barbell strains the middle and back part of the deltoid muscle. The middle part and the trapezius muscle are strained the most.
Lateral raise on a cable cross station
This power training equipment for shoulders trains the shoulder muscles isolated. The most stress is concentrated on the middle fibers.
The workout itself is easy to do: The lateral raise is done in a standing position on a cable cross. In the starting position the grip is hold with one hand and a slightly curled arm in front of the body. In the next step, the arm is lifted up along the body until it is in a horizontal position. Breathe in during this movement. In the last step, the arm is leaded back to the starting position while breathing out and without resting the weight.
Lateral raise on a machine
A lateral raise machine can provide grips or upholstery for supporting the rest of the elbows on the sides. The elbows are lead sideways upwards where the position is hold for a short time and the arms are lead back to the starting point without resting the weight.
This workout strains the deltoid muscle and the middle part of it in particular.
Other shoulder training equipment is for example the shoulder press which is especially suitable for beginners who have problems with the correct training technique of free weights with a barbell. Another is the butterfly reverse.
There are a lot of different strength training machines for the shoulders and everyone has to decide which one suits him / her best. A good possibility is to talk to a trainer and try out different machines in a gym. This also offers the advantage that the trainer can show the athlete how to avoid typical mistakes and to do the exercises in the most effective way.
Here you can find all available shoulder training equipment.
Image-source: #135845464 Samo Trebizan AdobeStock
Published on: 24 March 2015