3. Lateral Raise
With a set of dumbbells, a resistance band, a cable machine, or homemade weights like books or water bottles, you may execute lateral rises, a flexible shoulder exercise that is somewhat similar to a rear delt fly (more on this later). It will increase shoulder mobility and aid in lateral deltoid muscle development.
Standing erect and with your arms at your sides, perform a lateral rise. Raise your arms until they are at a 90-degree angle with your torso while holding a set of dumbbells, a resistance band, a cable grip, or anything else you want. As you steadily drop the weight, keep your movements under control.
Combine the lateral rise with a set of one- or two-arm front lateral lifts to work your anterior deltoids. Dumbbells, resistance bands, cable machines, and yes, another improvised weight may all be used to complete a front raise. Straighten your body out and keep your arms at your sides. Slowly raise your arms out in front of you. Your anterior deltoids should be engaged by the resistance.
In a manner similar to an upright row, you can perform lateral rises bent 45 degrees over with a straight back to perform a rear delt fly.
4. Overhead Press
The overhead press, also known as an overhead shoulder press, is the ideal shoulder exercise for any program trying to increase muscular growth and strength. The difficulty setting may be increased by applying larger weights. Your deltoids, pectorals, triceps, and trapezius will all benefit from this exercise.
Place your feet shoulder-width apart as you stand. Lift a barbell or dumbbells to shoulder height, then raise them above your head to do an overhead shoulder press. Hold the weight over your head for a few seconds before lowering it gently and carefully.
The military press is a version you can use. If you’re an operator with a higher degree of fitness, you should think about doing the military press as a shoulder exercise. Your shoulders, back, and core will be worked out with this workout.
While standing shoulder width apart like you would for an overhead shoulder press, you must maintain your feet close together for this exercise. You must contract your core to maintain stability in this position.
Put yourself in the beginning position by standing with your hands near to your shoulders, palms facing upward, and a barbell tucked under your chin. Raise the barbell above your head by spreading your arms wide. Wait a several seconds before lowering the barbell gently.
