DELTOIDS

A Strength & Flexibility Regimen

Bodybuilders learn early on that flexibility is as important as muscle mass. So they make sure to do as much stretching as lifting. In the following shoulders routine, strength and flexibility exercises are illustrated. Alternate them.

 

 

 

Dumbbell Side Raises

Lie face up on an incline bench, grasping a barbell at the top of the chest. Proceed to press it up to arms’ length. Pause, then return to starting position. Perform two sets of 10 repetitions.

Side-to-Side Extensions

Lie on your back with arms and legs extended up. Place hands together, then proceed to extend them up and to the left. Pause, then extend them to the right. Perform 10 alternating extensions to each side.

Dumbbell Front Raises

Lie face up on a flat bench, grasping dumbbells palms out above the shoulders. Proceed to press them overhead. Pause, then return to starting position. Perform two sets of 10 repetitions.

Lying Arm Spreads

Lie face down with arms out extended in front of you, palms down. Proceed to extend arms out to sides. Pause, then return to starting position. Perform 10 repetitions.

Dumbbell Bench Presses

Lie on your back on a flat bench, grasping dumbbells side by side over the chest. Proceed to press them up to arms’ length. Pause, then return to starting position. Perform 10 repetitions.

Static Push-Ups

Get into a push-up position with hands wide apart. Lower until upper arms are parallel to the floor and hold for 10 seconds. Then push up. Perform five repetitions.

Dumbbell Single-Arm Rows

Kneel on a bench with your left hand and knee, grasping a dumbbell at arms’ length in the right hand. Proceed to pull the weight up to the chest. Pause, then return to starting position. Perform 10 repetitions, then switch sides for another set for the left shoulder.