Well-developed chest, shoulder and triceps muscles are important in any sport that involves pushing, punching or throwing and these muscles are also the focus of many people's exercise routines. A wide number of exercises can develop these muscles, but some movements are more effective than others. To minimize your risk of injury, warm up prior to lifting heavy weights by performing some light cardio and dynamic stretches.
Side Lateral Raises
Side lateral raises target the medial or outer part of your shoulders and can be performed using dumbbells, resistance bands, cable machines or specialized strength-training machines. Stand with your hands by your side and your elbows slightly bent. Without leaning forward or backward or flexing your elbows, raise your arms to shoulder level. Pause in this uppermost position for one to two seconds before lowering your arms and repeating. Inhale as you raise your arms and exhale as you lower them.
Overhead Presses
Overhead presses target your entire shoulder complex and also involve your triceps muscles. Hold a dumbbell in each hand and then raise them to shoulder level. Turn your hands so that your palms are facing forward and your forearms are perpendicular to the floor. From this position, press the weights overhead to arm's length. Bend your arms and lower the dumbbells back down. This exercise can also be performed using a barbell or resistance training machine.
Bench Press
The bench press targets your chest muscles. Lie on a sturdy bench and hold a barbell at arm's length over your chest using an overhand, slightly wider than shoulder-width grip. Inhale and lower the bar to one inch above your chest. Exhale and press the bar back to arm's length. This exercise can also be performed using dumbbells or while lying on a stability ball.
Incline Dumbbell Flies
Incline dumbbell flies target your chest muscles and are considered an isolation exercise as movement only occurs at your shoulder joint. Set your incline bench to 30 degrees for this exercise. Hold a dumbbell in each hand and lie on the bench with your arms extended and the weights above your shoulders. Turn your wrists so that your hands are facing inward and your elbows are slightly bent. Lower the dumbbells out and down until they are perpendicular to your body and approximately level with the floor. Raise your arms back to the starting position and repeat.
Lying Triceps Extensions
This effective triceps exercise is sometimes called skull crushers because lowering the weight too fast can result in a bump on the forehead. Lie on your back with a barbell held at arm's length over your chest. Your hands should be shoulder-width apart. Keep your upper arms still and then slowly bend your arms to lower the bar to your forehead. Extend your arms and press the bar back up to arm's length. To avoid accidents, perform this exercise with a spotter on hand.
Diamond Pushups
This exercise targets your triceps muscles and also involves your chest and shoulders. Squat and place your hands on the floor so that your thumb and first finger form a diamond shape. With your arms held straight, walk your feet back until your body is straight and your hands are beneath your shoulders. Bend your arms and, keeping your elbows close to your sides, lower your chest to your hands. Press back up to full arm extension and repeat. You can make this exercise more demanding by raising your feet on a box, step or bench or easier by bending your legs and placing your knees on the floor.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
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