Chisel
those deltoids to granite-like perfection…here’s how!
Most guys are in agreement about what constitutes an ideal
physique – a tapered V-shaped back, bold meaty triceps, biceps
like soft balls, a hard bubble butt, and a sleek well defined
six-pack. A physique with these assets is well worth flaunting
anywhere! Just remember guys, to workout your legs once in
awhile…nothing looks sillier than a guy with a big upper gym
body on toothpick legs.
One muscle group that guys
sometimes forget about or simply train routinely, are the
deltoids. Whether you’re strutting down The Drive shirtless to
catch some rays, or wearing your best suit for an interview, a
great pair of shoulders will set you apart from the rest. The
delts are located at the top of each arm and consist of the
anterior or front deltoids, mid or lateral deltoids, and the
posterior or rear deltoids. Well developed deltoids resemble
canon-balls and they’ll give your physique the extra “POW” that
will leave them panting!
Here’s a big boy’s
guide to bigger, broader shoulders:
Seated
dumbbell presses are great for front and mid deltoids as well as
for traps and triceps. Sit on a bench with your back straight.
Grasp two dumbbells with an overhand grip and lift them to your
shoulders, palms facing forward. Inhale and press your arms to
an extended vertical position. Exhale as you lower them back to
your shoulders.
Lateral raises are great for the mid delt and they help you
to achieve a broader look to the upper body. Stand with your
feet slightly spread. Keep your back straight, your arms hanging
at your sides. Holding a dumbbell in each hand, raise the
dumbbells to shoulder height, keeping your elbows slightly bent.
Return to the starting position.
Front raises are dynamite for the front and rear delts.
Stand with your feet slightly apart. Hold the dumbbells with
your palms down (overhand grip). Resting the dumbbells on your
thighs or slightly to the side, raise the dumbbells forward to
shoulder height alternating each side.
Bent
over lateral raises are great for the overall shoulder, but
especially for the rear deltoids and upper back. Stand with your
feet spread apart and your knees slightly bent. Bend forward at
the waist and keep your back straight. Hold the dumbbells with
your elbows slightly bent. Inhale and raise the dumbbells to
your sides. Exhale as you complete the movement.
The upright row is another exercise for the mid and rear
delts. Holding a weighted bar in front of you with an overhand
grip, pull it to your chin while keeping your elbows above the
bar. Keep the bar close to your body.
With each of the above exercises try performing three to
four sets of 10 to 12 reps with a manageable but challenging
weight.
So there you have it, a workout that will give
you those distinctive boulder delts. Now, just stand up
straight, chin up, shoulders back, pecs out and enjoy the
attention you’ve earned!
Chisel
those deltoids to granite-like perfection…here’s how!