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SHOULDER PRESSES: This is a compound movement. It involves the front deltoid and triceps muscles. These can be done with a barbell or with dumbbells. They can be performed while standing or sitting. Grab the bar with a medium to wide grip and bring it to shoulder level. Press the bar up to the top, then lower back to shoulder level. Do not jerk or bounce the bar. Do not use a lot of body motion. Use a smooth controlled motion and make the deltoids do the work.
FRONT DUMBBELL RAISE: This is an isolation movement. It works the front deltoid muscle. Stand with a dumbbell in each hand, arms extended with the palms facing your body. Raise the left dumbbell out in front of you until your arm is parallel with the floor. Lower the dumbbell and then repeat with the right hand. Do not swing the dumbbells up. Make the front deltoid muscle do the work.
SIDE LATERAL RAISE: This is an isolation movement. It works the side deltoid muscles. Stand with a dumbbell in each hand, arms extended, elbows slightly bent with the palms facing each other. Raise the dumbbells out to the sides until the arms are parallel with the floor. Lower and repeat.
REAR LATERAL RAISE: This is an isolation movement. It works the rear deltoid muscle. Stand with a dumbbell in each hand, arms extended, elbows slightly bent with the palms facing the body. Bend slightly at the knees and bend at about a forty five degree angle at the waist. Extend the dumbbell out to the sides. Concentrate on making the rear deltoid muscle do the work.
HAND STAND PUSH-UP: This is a compound movement. It involves the deltoid and triceps muscles. This is maybe the hardest exercise to perform, but if you can master it, you will have wide shoulders and huge triceps muscles. Stand on your hands with your body extended upwards. Lower yourself down until your head touches the floor. Push yourself back up. If you can not balance yourself standing on your hands, try getting close to a wall so that your feet touch the wall when you stand on your hands. If you are not strong enough to push your self up, try putting a stack of books on the ground. Lower your self down until your head touches the books. Then push your self back up. Like pull ups, hand stand push-ups are a true test of strength.
SHOULDER SHRUG: This is an isolation movement. It works the trap muscles. This exercise can be done with a barbell or dumbbells. Stand up and grab the bar with a medium to narrow grip with the arms extended. Shrug your shoulders up. Lower and repeat.
To get the Maximum results from your workout, be sure to take the proper supplements. It is a good idea to take a Pre Workout Supplement before your workout and a Protein Supplement or a Meal Replacement Supplement immediately following your workout. Also be sure to take a good Multi-Vitamin Mineral Supplement. If you are trying to lose weight or burn fat, you should also take a Fat Burner Supplement.