Monster Shoulder Workout

1. Dynamic shoulder Press

An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.

2. Front raises
To isolate the front of the shoulder muscle (anterior deltoids).
Execution:
• Grasp a dumbbell in each hand and hold them in front of you.
• keeping the elbows locked in a semi-bent position, lift one arm at a time up until your arm is parallel to the floor
• Lower that hand back down to the starting position (inhale)and then repeat with the opposite hand alternatively.


3. Clean and Press
To develop the mass and strength of the shoulders (deltoid group) with further emphasis placed on the front thigh (quadriceps group) and butt (gluteal muscles).
• Stand up straight and grasp a dumbbell in each hand feet shoulder-width apart.
• Bend your knees slightly and use the momentum as you extend them to lift the weight up from your sides up to your shoulders.
• From there Press the weight straight over your head (exhale).
• Lower the weight back down to your shoulders and then return to your sides (inhale) and then repeat.


4. Bent-over Lateral Raises
To isolate the back of the shoulder (posterior deltoid).
Execution:
• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor keeping your knees slightly bent.
• Maintaining your upper-body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height (Exhale).
• Lower the weights slowly along the same path while maintaining control of the upper-body (Inhale)