Building shoulder muscles is important for overall upper body strength and aesthetics. For teens who want to build their shoulder muscles fast, several exercises and techniques can help. However, it is important to note that building muscle takes time and dedication, so the consistent effort is necessary to achieve significant results.
Before beginning any exercise program, teens need to consult with a healthcare professional to ensure they are healthy enough to engage in physical activity.
Here are some tips on how teens can build their shoulder muscles fast:
Perform Compound Exercises
They are effective for building overall strength and muscle mass. Some compound exercises that target the shoulders include:
Barbell Shoulder Press: Stand with your feet shoulder-width apart and hold a barbell at shoulder height with palms facing forward. Press the barbell overhead, extending your arms fully, then lower the barbell back down to shoulder height.
Dumbbell Shoulder Press: Sit on a bench with a dumbbell in each hand. Press the dumbbells overhead, extending your arms fully, then lower the dumbbells back down to shoulder height.
Push-ups: Start in a plank position with hands shoulder-width apart. Lower your body down to the ground, keeping your elbows close to your body, then push back up to the starting position.
Pull-ups: Grip a pull-up bar with hands slightly wider than shoulder-width apart. Pull your body up until your chin is above the bar, then lower back down to the starting position.
Performing compound exercises with heavy weights and low reps (around 6-8 reps) can help build muscle mass quickly.
Use Progressive Overload
Progressive overload is the principle of gradually increasing the weight or resistance of an exercise over time. This forces the muscles to adapt and grow stronger. Teens can use progressive overload by increasing the weight they lift each week, or by performing more reps or sets of an exercise.
It is important to use proper form when increasing weight or resistance and to not increase too quickly to avoid injury.
Vary Your Exercises
Varying your exercises can help prevent boredom and stimulate muscle growth by challenging the muscles in different ways. Some exercises that target the shoulders include:
Lateral Raises: Stand with feet shoulder-width apart and hold a dumbbell in each hand. Lift the dumbbells out to the side, keeping your arms straight until they reach shoulder height, then lower back down to the starting position.
Front Raises: Stand with feet shoulder-width apart and hold a dumbbell in each hand. Lift the dumbbells straight in front of you, keeping your arms straight, until they reach shoulder height, then lower back down to the starting position.
Upright Rows: Stand with feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Lift the barbell straight up to chin height, then lower it back down to the starting position.
Incorporating a variety of exercises into your workout routine can help ensure all aspects of the shoulders are targeted and worked.
Focus on the Eccentric Phase
The eccentric phase of an exercise is the lowering phase when the muscle is lengthening. This phase can be just as important for building muscle as the concentric phase (the lifting phase). By focusing on the eccentric phase and performing it slowly and controlled, more muscle fibers are recruited, leading to greater muscle growth.
For example, during a dumbbell shoulder press, focus on lowering the dumbbells slowly and controlled back down to shoulder height, taking around 3-4 seconds to complete the eccentric phase.