Should You Stretch Before a Workout? The Truth About Pre-Workout Stretching!
May 2, 2025
No Comments
💭 Ever wondered why some people have broad, well-defined shoulders while others struggle to build size?
Shoulders are one of the most visually impressive muscle groups, but they’re also one of the most commonly neglected or trained incorrectly. If you want rounder, stronger, and more defined shoulders, you need a strategic training plan that hits all angles! 💪🔥
In this blog, we’ll break down:
✅ The 3 key shoulder muscles you need to target
✅ The best exercises for size, strength, and definition
✅ A killer shoulder day workout to try at the gym
Let’s get started! 🚀
Your shoulders (deltoids) are made up of three heads:
🔴 Anterior Deltoid (Front Shoulder) – Involved in pushing movements (e.g., overhead press)
🟡 Lateral Deltoid (Side Shoulder) – Helps with raising the arms laterally (e.g., lateral raises)
🔵 Posterior Deltoid (Rear Shoulder) – Important for pulling movements (e.g., reverse flys)
💡 If you want balanced, well-rounded shoulders, you must train all three heads equally!
The barbell or dumbbell overhead press is a must-have in any shoulder routine!
✅ Muscles Worked: Anterior & lateral delts, triceps
✅ Reps & Sets: 4 sets of 6-10 reps
💡 Pro Tip: Keep your core tight and avoid arching your back.
Lateral raises will give you wider shoulders and that V-taper look!
✅ Muscles Worked: Lateral delts
✅ Reps & Sets: 4 sets of 12-15 reps
💡 Pro Tip: Use controlled movements and avoid swinging the weights!
Most people ignore their rear delts, leading to muscle imbalances! Fix that with reverse flys.
✅ Muscles Worked: Posterior delts, upper back
✅ Reps & Sets: 3 sets of 12-15 reps
💡 Pro Tip: Slightly bend your elbows and squeeze your shoulder blades at the top.
A variation of the overhead press that targets all three heads of the delts!
✅ Muscles Worked: Front, side, and rear delts
✅ Reps & Sets: 3 sets of 10-12 reps
💡 Pro Tip: Rotate your wrists throughout the movement for maximum activation!
A must-do exercise for shoulder health and preventing injuries.
✅ Muscles Worked: Rear delts, traps, rotator cuff
✅ Reps & Sets: 3 sets of 15 reps
💡 Pro Tip: Pull the rope towards your face while keeping your elbows higher than your wrists.
💥 Want massive shoulders? Try this gym workout at My Ultimate Fitness Centre!
🏋️ Overhead Barbell Press – 4 sets x 6-10 reps
🏋️ Dumbbell Lateral Raises – 4 sets x 12-15 reps
🏋️ Reverse Flys (Rear Delts) – 3 sets x 12-15 reps
🏋️ Arnold Press – 3 sets x 10-12 reps
🏋️ Face Pulls (Cable Machine) – 3 sets x 15 reps
🔥 Finish with:
✅ Push-ups (Shoulder Activation) – 3 sets x 15 reps
✅ Dumbbell Shrugs (Traps) – 3 sets x 12 reps
💡 Perform this workout 1-2 times per week for bigger, stronger shoulders!
🔥 LIMITED OFFER: Free Strength Training Session!
📞 Call us: 9600959971
🌐 Visit: myultimatefitnesscentre.com
📍 Location: Adyar, Chennai
Invigorate your wellness journey and experience the WorkFit Difference with a total access trial membership for one day.
Receive updates on specials and events
