Shoulder exercices

[Amobokoboko]

Hi guys,

I'm wondering wich exercices I could do to strengthen my shoulders muscles.
When playing lots of cricket during summer I do use my shoulder in a not common day way and after some time I have difficulties keeping my arms straight above my head. So a bit of good exercises may help.

Thanks.

 

[Leonormous Boozer]

shoulder press with dumbells start at 90 degrees and raise till touching
side arm raises use light weights cause these kill dumbells again start with arms at side and raise to 90 degrees do about 4 sets of 10

 

[Leonormous Boozer]

this advice is from superrprop

 

[TRF_Olyy]

Over head press, lateral raise, front raise
pullups and chin ups, ben over rows and bench rows will all work your shoulders along with your upper back

 

[Amobokoboko]

Cheers guys, will start tomorrow.

 

[Richard321]

Try a simple exercise by lying on your stomach on a bed then put left arm out at shoulder level with your elbow bent to 90 degrees and your hand is down. You should keep your elbow bent and slowly raise your left hand. You need to stop when your hand is at your shoulder level then lower your hand gradually. Repeat the process until your arm gets tired. Then do the same process with your right arm.

 

[Easdon]

Lateral raises are really great, probably my favourite exercise for shoulders along with the arnold press (google it!) One thing to remember though is to 100% use dumbells and not machine weights for shoulders, it makes such a massive difference.

 

[j-dawg]

Any kind of presses where your upper body is straight up. Arnold presses are a deltoid killer. Traps are all shrugs. I prefer to do them on the calf raise machine.

 

[ORothlain]

This video really shows it all. There are obvious variations to each (such as using a fly machine to do rear deltoids, doing standing one arm overhead shoulder press, the arnold press, etc...), but this really gives you what you need to get stronger, bigger shoulders.

 

[JW.]

All of the above but dont forgot rotator cuff exercises. A weak rotator cuff can mess you up big time. (experience)

 

[Easdon]

Yeah, I second the need for rotator cuff exercises - actually whatever body part you exercise it's really important to get a good balance and work every part of it equally - it makes a massive difference on your game. That's the reason those guys who go to the gym purely to do bench press, bicep curls and situps won't last long in a high-intensity match: they might look big but won't have rugby strength.

http://www.dumbbell-exercises.com/exercises/shoulders/index.html#1 - this website has a ton of exercises that are purely dumbbell based, try them out and see what feels good for you

 

[JW.]

Indeed your not training to look good on the beach (altough it helps), your training to be the best/fastest/strongest rugbyplayer you can be.

 

[CMSeal1]

Upright Row hasn't been mentioned but it is an exercise that id recommend.I use it in my shoulder workout and i do about 3 sets of 8 - 10 repetitions depending on the dumbbell weight.

 

[TRF_Olyy]

I'm not a big fan of upright row - Personal preference though
It's a good exercise, but it feels weird for me - I've had problems with my right shoulder before and I get a pain when I do the upright row (and I've read online that the URR can cause issues for some people so if you feel a pain to just not do it)

Definitely a good movement if you can do it though

I'm loving the Arnold Press for shoulders atm

 

[JW.]

And Arnold press does feel good on your shoulders? Had trouble with my shoulder a while ago and I wont even try that one . I'm liking the upright Row tho and any sort of Clean works great for rugby.

 

[TRF_Olyy]

Yup - feel fine, upright row is the only gym exercise that hurts it (feel a sharp pain in the socket as the bar gets to the top of the lift)

Cleans are grand