The 8 Best Shoulder Exercises – As Recommended By Ryan Terry

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There’s one thing every action star has in common, aside from a big paycheck, and it’s a set of rocky shoulders. Those swelling Hollywood PTs like Jason Statham and Dwayne Johnson understand that the shoulder muscle is what squeezes the V-shape of any all-action testosterone physique.

When it comes to your designs on a summer body, you would do well to emulate them. Bigger shoulders give the appearance of bigger arms and a smaller waist. It’s a grossly unsupervised area for most men in the gym, but one man who wants to rectify that fact is physical contender Ryan Terry – a fitness icon with such proportions that he looks cut in the waist. Hellenic rock.

Terry, who is famous for his shoulders, has cleaned up at prestigious physics competitions including the IFBB Pro and Olympia, garnering over a million Instagram followers along the way. Here he reveals the secrets of his elite shoulder workouts and how they can work for everyone.

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Ryan Terry’s shoulder workout

“Always look at your deltoids as three different muscles,” said Terry. “You have an anterior part [front]posterior [back] and medial [side]. Many people only make pressing movements, which will not reach all parts of the delt. You need compound movements to start, like a barbell press. But then you have to divide things up. “

As to how much and how often, Terry is keeping things the old fashioned way. “I work on a six day bodybuilding style. Five days for each individual muscle part, then day six for a certain muscle group that I’m trying to improve. If your shoulders need work, hit them twice a week, with three to four days to recover. “

Exercise 1: Dumbbell press

It’s your great compound movement to get things done. Start with a warm-up set that focuses on time under tension (that is, the time you spend moving the weight), aiming for four seconds to lower with a two-second blast upward, to strengthen your shoulders for the upcoming workout.

Sets

  • 2 warm-up sets 18-20 reps, slow
  • 4 sets of work of 10 to 12 repetitions

Execution

Stand with your feet shoulder-width apart, core tight and a barbell at shoulder level, palms facing forward. From there, straighten and push the bar up, really squeezing your shoulder blades together at the top of the movement. Lower with control.

Increase the weight of each set and rest for 1 minute in between. Finish with a triple drop-set – the maximum weight you can do for 10 reps, then immediately drop 10% of the weight and do another 10 reps without resting, then repeat once more.

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Alternative exercise 1: dumbbell press

This is an alternative to moving one, if you are not comfortable with a barbell or are just limited to dumbbells at home. As above, start with a warm-up to stimulate your muscles and get blood flowing to the right areas.

Sets

  • 2 warm-up sets 18-20 reps, slow
  • 4 sets of work of 10 to 12 repetitions

Execution

Settle into a shoulder-width position and grab two dumbbells that you can lift with good control for 10 reps. Lift the weights and bring them to rest on your shoulders with your palms facing each other. Stimulate your breathing and bring up the weights by rotating your arms so that your palms are facing forward at the top.

Increase the weight of each set and rest for 1 minute in between. Finish with a triple drop-set – the maximum weight you can do for 10 reps, then immediately drop 10% of the weight and do another 10 reps without resting, then repeat once more.

Exercise 2: Dumbbell / Cable Machine Side Raise

Lateral elevations affect the middle of your deltoid, an area that is often missed and therefore underdeveloped for many people. Don’t get hung up on the shape here. Keeping your back and body in the right position, but if you can really push yourself, creating a little swing for the last three is fine. Obviously, if there is pressure on the lower back, stop.

Sets

  • 2 warm-up sets 18-20 reps
  • 4 sets of 10 to 12 repetitions

Execution

Stand with a pair of dumbbells by your side or set up a cable machine so the handles are at the lowest points, grasping the left handle with your right hand and vice versa. Set your feet shoulder-width apart, pivot slightly forward at the hips, engage your core, and bring your shoulder blades together to lift the weights to your sides. Lower with control.

Increase the weight of each set and rest for 1 min in between. Finish with a set of drops or partials: Double the weight and do 10 part reps, which increases blood flow and widens the fascia (connective tissue) around the muscle.

Alternative Exercise 2: Assisted Lateral Bench Lift

If you find that there is too much swing or other muscles are taking the work, you can properly isolate the delts using a bench. It’s all about muscle contraction, not just abdominal movement, so don’t be ashamed to reduce the weight if necessary. You are here to train your shoulders, not your ego.

Sets

  • 2 warm-up sets 18-20 reps
  • 4 sets of 10 to 12 repetitions

Execution

Set a bench at a 45-degree angle. With your chest lowered, lie down on the bench with your head just above it with two dumbbells on the floor at shoulder level. Make sure you are fully seated on the bench and grab the weights. Straighten your core, tighten your shoulders, and lift the weights to the side. Slowly lower.

Increase the weight of each set and rest for 1 min in between. Finish with a set of drops or partials: double the weight and do 10 part reps.

Exercise 3: Pec Deck rear fly

It really isolates the back of your deltoids, so you won’t have to go too heavy here. Using the pec dec machine ensures consistent resistance during the eccentric and concentric parts of the movement, which equates to more muscle building for your money.

Sets

  • 2 warm-up sets 18-20 reps, slow
  • 4 sets of work of 10 to 12 repetitions

Execution

Adjust the seat so that the handles are at shoulder level, which in turn should be fully placed behind the machine settings. Hold the handles with your palms facing inward. From there, squeeze your torso and pull your arms sideways and back through the semicircular plane of the dec. Return with control.

Increase the weight of each set and rest for 1 minute in between. Finish with a triple drop-set – the maximum weight you can do for 10 reps, then immediately drop 10% of the weight and do another 10 reps without resting, then repeat once more.

Exercise 4: crossover cable reverser

It’s time to hit the front of the deltoids with some serious weather under tension. The emphasis here is on constant, sweat-inducing control. Do not use a weight that you cannot move slowly for 10 reps. And resist the urge to let the cables tip quickly. You want tension all the time.

Sets

  • 2 warm-up sets 18-20 reps, slow
  • 4 sets of work of 10 to 12 repetitions

Execution

Stand between the cable machines, with the handles placed at the highest points. As with the side elevation of the cable, grab the handles in opposite hands, but this time pull them towards your chest so that your arms are crossed much like Wolverine. Lean forward slightly and pull your arms out and down. Again, much like Wolverine but in full clawed extension. An alpha male growl at the mirror is optional.

Increase the weight of each set and rest for 1 minute in between. Finish with a set of drops or partials: double the weight and do 10 part reps.

Exercise 5: Front lift

This rather painful movement targets the front deltes and does not let go. It is imperative that you choose a reasonable weight here, as overdoing it will put all the burden on your lower back and very little on your delts. You want big shoulders, not a month off due to muscle spasms.

Sets

Execution

Holding a weight plate or bar, place your hands at hip height. With your feet shoulder-width apart and your core straight, pull your shoulder blades back and lift the weight with your arms straight to shoulder level. Continue to breathe. Lower with control.

Stick to the same weight unless you feel it’s too hard or too easy, in which case adjust accordingly. Rest for 1 minute between sets. Each rep should be 4 seconds at the top, 4 seconds at the bottom.

Exercise 6: dumbbell raises

Now on to the last step: lifting the metal upwards to build a set of Tom Hardy-esque traps. You can go quite heavy here because you aren’t moving the dumbbells in a particularly difficult range of motion. But be sure to reduce the weight if you end up compensating with your arms or calves.

Sets

Execution

Standing with your feet planted shoulder-width apart, bend your knees to pick up both dumbbells, letting them rest on your quads. It’s all about the mind-muscle connection here. Really think about your traps tightening as you bring your shoulders together to lift weights. Keep your arms loose and as inactive as possible. Lower with control.

Stick to the same weight unless you feel it’s too hard or too easy, in which case adjust accordingly. Rest for 1 min between sets. Each repetition should be 2 seconds at the top, 4 at the bottom.

Ryan Terry is an ambassador for leading sports nutrition brand USN which has just launched its brand new Blue Lab Whey protein. To find out more visit www.usn.co.uk



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