To shoulder all: We show 8 exercises that you pack your destination, the perfect T-shirt body, definitely

Exercise 1: Dumbbell Shoulder Press

gives the shoulder round stability

A. Take each a dumbbell in one hand and set up straight, feet shoulder-width apart. bringing dumbbell to shoulder height, palms facing each other.

 

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The best exercises and workouts for the perfect V-shape can be found free of charge at our Men's Health Personal Trainer app or on the Web www.menshealth-personaltrainer.com

 

Exercise 1: Dumbbell Shoulder Press - Step B2/17
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Exercise 1: Dumbbell Shoulder Press - Step B

© Beth Bischoff

Exercise 1: Dumbbell Shoulder Press

gives the shoulder round stability

B. The two dumbbells simultaneously press vertically upwards until the arms are fully extended. In the same way back.

10 to 12 repetitions

Exercise 2: Reverse Shoulder Press - Step A3/17
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Exercise 2: Reverse Shoulder Press - Step A

© Beth Bischoff

Exercise 2: Reverse Shoulder Press

are deltoid & Co. real power

A. go to the push-up position and place your toes on a workout bench. The two hands to settle so close to the bank, the torso and the arms are approximately perpendicular.

 

Exercise 2: Reverse Shoulder Press - Step B4/17
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Exercise 2: Reverse Shoulder Press - Step B

© Beth Bischoff

Exercise 2: Reverse Shoulder Press

are deltoid & Co. real power

B. The arms bend and lower the torso like a normal pushup until the head almost touches the ground.

8 to 10 repetitions

Exercise 3: Front Raise with weight disc - Step A5/17
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Exercise 3: Front Raise with weight disc - Step A

© Beth Bischoff

Exercise 3: Front Raise with weight plate

promotes especially the front Delta shares

A. grab a weight plate with both hands on the sides, stand upright and keep disc before the step. Stand with feet about shoulder-width on the floor.

 

Exercise 3: Front Raise with weight disc - Step B6/17
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Exercise 3: Front Raise with weight disc - Step B

© Beth Bischoff

Exercise 3: Front Raise with weight plate

promotes especially the front Delta shares

B. cause weight disc with almost stretched arms up - so far, until the arms are level in about.

10 to 12 repetitions

Exercise 4: lateral raises with dumbbells - Step A7/17
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Exercise 4: lateral raises with dumbbells - Step A

© Beth Bischoff

Exercise 4: lateral raises with dumbbells

trained especially lateral portions of the shoulder

A. Stand with a dumbbell in each hand upright and hold the weights in addition to the hip. The feet should be about shoulder width apart standing.

 

Exercise 4: lateral raises with dumbbells - Step B8/17
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Exercise 4: lateral raises with dumbbells - Step B

© Beth Bischoff

Exercise 4: lateral raises with dumbbells

trained especially lateral portions of the shoulder

B. lifting dumbbells in almost arms extended laterally, to the upper and lower arms are horizontally at a height.

10 to 12 repetitions

Exercise 5: lateral raises with bent arms - Step A9/17
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Exercise 5: lateral raises with bent arms - Step A

© Beth Bischoff

Exercise 5: lateral raises with bent arms

builds additional shares of the shoulder sides

A. Upright stand up, holding in each hand a dumbbell. The upper arms to the body, the forearms are horizontal (elbows forms a right angle, hammer handle).

 

Exercise 5: lateral raises with bent arms - Step B10/17
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Exercise 5: lateral raises with bent arms - Step B

© Beth Bischoff

Exercise 5: lateral raises with bent arms

builds additional shares of the shoulder sides

B. Raised upper arms laterally until the elbow pointing outward and horizontal stand (right angle remains).

12 to 15 repetitions

Exercise 6: Diagonal lateral raises on cable pull - Step A11/17
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Exercise 6: Diagonal lateral raises on cable pull - Step A

© Beth Bischoff

Exercise 6: Diagonal lateral raises on cable pulley

ensures complete protection of the shoulder muscles

A. make with the left of a cable pull, latched down handle with the right touch and hold next to the left hip.

 

Exercise 6: Diagonal lateral raises on cable pull - Step B12/17
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Exercise 6: Diagonal lateral raises on cable pull - Step B

© Beth Bischoff

Exercise 6: Diagonal lateral raises on cable pulley

ensures complete protection of the shoulder muscles

B. Now pull the handle diagonally upwards to the right, without changing the elbow angle. In the final position of the handle about to head height. change in the next sentence page.

10 to 12 repetitions per side

Exercise 7: External rotations lying - Step A13/17
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Exercise 7: External rotations lying - Step A

© Beth Bischoff

Exercise 7: External rotation while lying

strong muscles important for a healthy shoulder

A. Hook your right a dumbbell, lie with the left side on an incline bench. Dumbbell bear in the abdomen, put on hip right elbow with towel upholstery.

Exercise 7: External rotations lying - Step B14/17
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Exercise 7: External rotations lying - Step B

© Beth Bischoff

Exercise 7: External rotation while lying

strong muscles important for a healthy shoulder

B. rotate weight up without changing the position of the upper arm and elbow. change in the next sentence page.

10 to 12 repetitions per side

Exercise 8: shrug with barbell - Step A15/17
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Exercise 8: shrug with barbell - Step A

© Beth Bischoff

Exercise 8: shrug with barbell

specifically strengthening the upper part of the trapezius

A. Grasp the barbell from above, raise and keep ahead of the body, the body upright (facing you palms). The knees and elbows are minimal bent.

Exercise 8: shrug with barbell - Step B16/17
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Exercise 8: shrug with barbell - Step B

© Beth Bischoff

Exercise 8: shrug with barbell

specifically strengthening the upper part of the trapezius

B. The shoulders perpendicular pull as much as possible and hold. not change the elbow angle. Then back again.

12 to 15 repetitions

5 Tuning tips for shoulder exercises 17/17
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5 Tuning Tips Shoulder exercises 
© Markus Voll

The full broadside:
5 Tuning Tips

Get the most out of the workout: 5 Tuning tips for shoulder exercises

I. stopping Divide the movements in 3 to 5 steps, hold 1 second hold - looks a bit like break dancing.

II. Outbraking Perform exercises in slow motion: 1 repetition takes then, for example, 30 seconds. The muscle fibers activated again.

III. tense For maximum fatigue with any exercise muscles in the respective end position of the repetition puff full 3 seconds.

IV. Balancing Bring instability into Workout: Exercises 1 and 3 to 6 make on balance cushion, Exercise 2 on a Swiss ball.

V. tethering put on the belt ends and hold with hands: Exercises 1, 3, 4 and 5, also complete with a Theraband.

______________________

The best exercises and workouts for the perfect V-shape can be found free of charge at our Men's Health Personal Trainer app or on the Web www.menshealth-personaltrainer.com

 

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