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Shoulder Training

When training your shoulders, make sure you are aware of one particular fact about the shoulder: it is made up of three heads. The anterior head, also known as the front head, is used most when elevating the arm directly in front of you. Most presses you perform also use the front head for execution and stability. Next, you have the middle, or medial head. Besides with most overhead presses, you can also work this part of the shoulder when elevating your arms directly upward at your sides. The last head is the posterior, or the rear head. What many men do not know is that the rear head is what gives you that broad, thick look. Performing rear flyes, whether with cables or dumbbells is the best option to target this last shoulder head. Bending over at a 45 degree angle and then elevating your arms at your sides targets your posterior head.

Now, that you know a bit about your shoulders, let’s talk about fat loss. Because of the variety of ways you can work your shoulders, try grouping them together. Here’s an exercise that our NJ at home personal training staff advocates:

First perform a set of 10-12 repetitions of standing frontal raises using dumbbells. Immediately afterward, grab a lighter pair of dumbbells, bend over at about a 45 degree angle, and perform 10-12 repetitions of reverse flyes for your posterior head. This will elevate your heart rate, get more blood in the muscles, and generate more weight loss at the same time. Believe it! Supersets like this really do both weight loss and muscle building wonders for you!

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