What are the exercises for the posterior shoulder

Shoulders are an important part of our body, and the health of shoulders is related to the health of the body. We all know that with the increase of life pressure, we have to face computers every day, and sitting time occupies a large part of our body time. However, sitting for a long time can easily cause periarthritis of the shoulder, which affects the health of the shoulder and easily causes injury. So what are some ways to exercise?

The shoulders are an important part that supports the entire upper body shape. Many people have to sit or stand for a long time every day, so the shoulders naturally relax and become inwardly rotated, making the whole person look listless. Therefore, we must change this wrong posture and show the spirit we should have.

Exercise your deltoid muscles. The following four movements will tell you how to train the posterior part of the deltoid muscles. Use this set of exercises to build strong shoulders and change your physical condition.

So why should we focus on our mid and posterior bundle? Because in many cases, the front toe of the shoulder will exert force, so the front toe is stronger than you think, while the middle and rear parts are relatively weak, so you need to strengthen the stimulation of this part.

Moreover, the main culprit of shoulder adduction is the weakness of the middle and posterior bundles. Strengthening the middle and posterior bundles will provide enough strength to support you in maintaining a normal shoulder posture.

One thing that is similar to other training is that you need to do some warm-up exercises for your shoulders before you start. Use light dumbbells to complete some horizontal raises to allow your shoulders to begin to become engorged with blood before moving on to the next training. You can also try heavy weights.

Action 1: Standing dumbbell fly

This is an exercise that can stimulate the entire shoulder and make your shoulders broader and thicker.

You need a pair of dumbbells of appropriate weight. Hold them firmly with both hands. Open your legs and stand up straight. Let your arms hang naturally on both sides. Bend your elbows and lift the dumbbells upwards to complete the fly movement. Let the dumbbells reach the height of your shoulders. Squeeze the shoulder muscles, then slowly lower the dumbbells. Do the above exercise several times to fully stimulate the shoulder muscles.

Don't use dumbbells that are too heavy, and don't straighten your arms after lifting them up to protect your elbow joints.

Action 2: Butterfly machine reverse bird

This exercise is a good way to work out the posterior deltoids and back muscles.

Sit facing the butterfly machine, with your back straight and your chest pressed against the pad. Then hold the handles on both sides with both hands, tighten your core, exert force from the back of your shoulders, pull the handles back, squeeze your posterior muscles, and stretch your arms while slightly bending them. Move your arms in one plane, and after your upper arms form a straight line, slowly return to the original position and repeat.

Don't rock your body back and forth to use it to power through the move; keeping a stable upper body is key.

Action 3: Barbell behind the neck press

This is also a comprehensive shoulder exercise that can also help stimulate your back muscles.

It is recommended for beginners to use a Smith rack with a backrest to do this exercise. This not only ensures that the barbell moves in a straight line up and down, but also stabilizes your back and allows you to focus more on your shoulders. Sit on a bench and press the barbell up behind your neck, then press it upward until your arms are almost straight, and repeat for the planned number of times.

If you don't have enough strength to push, start with an empty barbell or use dumbbells to complete this exercise.

Action 4: Inclined barbell plate fly

This is a rear deltoid exercise that also works your back. The reason why barbell plates are used is that they can stimulate your forearms and improve your gripping ability.