Shoulder exercise with military press, dumbbell press and lateral raise for complete shoulder joints movements.

Any shoulder exercise with home exercise equipment like military press, dumbbell press or lateral raise would also involve other muscles as the shoulder is like a ball-and-socket joint. Other spin-off from your shoulder exercise with military press, dumbbell press or lateral raise would involve chest, back and arm muscles in the shoulder joint movements.

The chest and back muscle is the main workhorse with the most shoulder movements where as the arm muscles only assist with the actions of the shoulder. Thus, many movements and exercises can be executed by the shoulders because of its mobility and range of motion.

There are eleven muscles that are involved in shoulder joint movements and the shoulder exercise of the main deltoid muscles of the shoulder are the anterior, middle (lateral) and posterior deltoid. The "Rotator Cuff" muscles which are classified as shoulder joint muscles are the supraspinatus, infraspinatus, teres minor and subcapularis.

Each deltoid has three sections or heads and the various shoulder presses would involve all three heads of the deltoid. Start the deltoids exercises with pressing movements (a compound exercise) and then move on to isolation exercises

Military Press

• Shoulder exercise with Military Press: wear a lifting belt and sit or stand with a barbell held to your neck. You should have a grip slightly wider than your shoulders. Press the bar up and lower it back down to your neck. Never press from behind your head if you have or have had any shoulder problems.

Dumbbell Press

• Shoulder exercise with Dumbbell Press: wear a lifting belt and sit or stand holding a pair of dumbbells at your shoulders with a forward facing grip. Press the dumbbells together overhead.

Lateral Raise

• Shoulder exercise with Lateral Raise: holding a pair of dumbbells in front of your thighs with your palms facing each other. Raise the dumbbells simultaneously to your sides keeping a slight bend in your elbows. Raise the dumbbells to shoulder level. Keeping the dumbbells parallel to the floor and slowly lower the weights to the starting position in front of your thighs.

Rear Lateral Raise

• Hold a pair of dumbbells in front of your thighs and bend over at the waist until you are parallel to the floor. Using the same mechanics at the “lateral raise”, lift the dumbbells to shoulder height and lower slowly. Use very light dumbbells for this exercise.

Complete shoulder exercise would be the following:

• Military Presses 3 sets x 8 reps: Pyramid up from 50% to 80% - one complete range of motion (RM)
• Side Laterals 3 sets x 10 reps: Pyramid up from 50% to 70% - one complete range of motion (RM)
• Rear Laterals Pyramid up from 50% to 60% - one complete range of motion (RM).

Page topic – shoulder exercise

Other muscle groups exercise / workout:

[Abdominal Exercise] [Back Muscle Exercise]
[Biceps Workout] [Chest Exercise] [Leg Muscle Exercise]