As you can imagine, the shoulder joint is important to perform many different tasks throughout the day including lifting and carrying objects.
The shoulder complex is made up of 2 bones (humerus and scapula) and multiple muscles.
When I do a workout that is focused on shoulders, I will perform many in different directions.
Actions of the Shoulder
The shoulder is a ball and socket joint that requires many muscles to perform special motions. The shoulder performs:
- Flexion
- Extension
- Abduction
- Adduction
- Internal Rotation
- External Rotation
The joint also performs a combination of all the motions.
Muscles of the Shoulder
There are many different muscles in the shoulder, the ones I focus on are:
- Deltoids
- Upper trapezius
- Levator Scapulae
- Supraspinatus
- Infraspinatus
- Teres Minor
- Subscapularis
The last 4 are the rotator cuff muscles which help to maintain the joint in its place. These are important to include in the shoulder day. Check out the Rotator Cuff exercises here.
Shoulder Exercises
Shoulder Press with Dumbbells
Landmine Shoulder Press
Arnold Press
Shoulder Shrugs
Lateral Raises
Front Raises
Reverse Flys
I will also perform I’s, Y’s, T’s that are shown from the Rotator cuff post.
As per the usual, I recommend performing 3 sets of 10 for each of the exercises you perform. Then adding resistance as you can tolerate.
Because the shoulder joint is important to perform many different tasks throughout the day including lifting and carrying objects, then is it as equally important to make sure it stays strong.