Thinking about HOW TO GET POWERFUL SHOULDERS?
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How to Get Powerful ShouldersBy Jason Ferruggia, Men's Fitness Magazine Columnist & Head Training AdvisorAuthor of Muscle Gaining Secrets
A common question I get asked is: "how do I build big powerful shoulders?".
I usually answer by listing the following two exercises:
How to Get Powerful Shoulders - The Hang Clean & Press
First, the best overall shoulder exercise is the barbell hang clean and press.
It's performed with a barbell in your hands at shoulder-width grip.
Start with the barbell just above your knees and maintain perfect upright posture with your head in line with your spine, chest up and your back slightly arched.
You start the movement by driving your hips forward and shrugging the shoulders. You then pull the bar to your upper chest and catch it there while dipping your knees slightly. Then, you should immediately press the bar straight up overhead until lockout.
Do one or two heavy sets of 5 to 8 reps with 90 to 120 seconds rest in between. If you really want to attack your shoulder muscles do a burnout set with a lighter weight for 10 to 20 reps. This will absolutely smoke them and shock them into growth.
How to Get Powerful Shoulders - The Handstand Pushup
Another top shoulder exercise to do if you want to build cannonball delts is a handstand pushup.
Now, this is really hard and yes it's as difficult as it sounds. However, it can can be modified for a novice or intermediate lifter.
The easiest way to work up to a handstand pushup is to start by holding the position for a certain amount of time with your feet up against the wall. Try to increase the amount of time you hold each week and sooner or later you will be able to do partial reps. You should allow your feet to slide up and down the wall and try to increase the range (depth) of motion of motion each week. Eventually you should be strong enough to do a full rep, which involves going down until the top of your head touches the floor. From there you will get up to doing at least one set of 5 to 8 reps.
After you are able to do that you'll need to add more range to increase the exercise difficulty. To increase range of motion you will place your hands on two platforms or boxes and lower your head between them. When you get to this point and are able to bang out a set of 5 to 8 reps, with your head going all the way down between the boxes, then you will have powerful shoulders that would make the Hulk envious. Do 2 to 3 sets once a week with 90-120 seconds rest on a different workout day from the hang clean and press.
About the Author
Jason Ferruggia is a famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible.
He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports.
Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books.
He is also the head training advisor for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building.
For more great muscle building information, visit www.musclegainingsecrets.com
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