6 Exercises For BULLETPROOF Shoulders

By rjoachim | December 20, 2022

The number of reps you should do depends on how much weight you’re using and what your goals are. This is true for any shoulder exercise. Keep in mind that:

  • Using an extremely heavy weight with which you can only do three to five reps builds force but not muscle growth.
  • Using a medium weight with which you can do eight to 10 reps builds force and muscle growth.
  • Using a light weight for 15 to 20 reps builds muscle growth but not force.
  • This exercise focuses on the anterior and medial deltoid. To do this press:
  • Take your favorite pair of dumbbells and stand with your feet at hip’s width distance.
  • Tighten your core and make sure your knees have a slight bend.
  • With one dumbbell in each hand, bring your hands up to form a 90-degree angle. Your elbows will be slightly below your shoulders and your hands — while holding the dumbbells — will be in line with your ears. This is your starting position.
  • Press your hands up until your arms are straight.
  • Bring them back down to the starting position and repeat.
  • Some variations of this shoulder press include:
  • Seated dumbbell shoulder press: This is the same arm movement, but sitting down.
  • Tempo shoulder press: Do the same movement, but much slower.
  • Dead stop shoulder press: Perform the same movement but hold it at the bottom of the press.
  • This exercise works all three deltoid muscles. It is named after Arnold Schwarzenegger, the famed bodybuilder, actor, and politician.
  • Start by sitting down. Put your arms in the same starting position described for the dumbbell shoulder press. Your arms should form a 90-degree angle with your elbows slightly below your shoulders and your hands — while holding the dumbbells — in line with your ears.
  • Press up and straighten your arms, similar to a shoulder press.
  • Bring your arms back down to the starting position.
  • Rotate your arms inwards, bringing the dumbbells to meet in front of you. Do this while keeping your arms at the same 90-degree angle. The dumbbells will be in front of your face.
  • Rotate your arms back to the starting position and repeat.
    • https://www.webmd.com/fitness-exercise/features/best-exercises-for-shoulders
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