Shoulder and Back

Hey yo guys😁 It’s nice to drop this again. So, today, I’ll be discussing how to build the shoulder and back and get it ripped, you know, in shape. We’ve come this far, we’ve talked about the chest, the arm, the abs, and now it’s the shoulder and back. I’m combining the two ‘cos the exercises that work the back also work the shoulder. So, without wasting much time, let’s start.

1) Jumping jacks – 60 secs. I’m sure we’re familiar with this great warm-up exercise. Don’t forget to do it always before you begin your workout

2) Side Arm Raises – 16 reps; 1 set

You can straighten your back or bend it. Both works. You can hold dumbells in your hands to get more of a challenge. If you don’t have dumbells, you can hold two equal weights in your hands.

3) Supine Push-up -16 reps; 2 sets

It really, really works your upper back and your shoulders. You’ll feel your back and shoulders being worked after you finish it.

4) Arm Raises – 16 reps; 1 set

5) Pike push-up – 16 reps; 2 sets

It not only wonderfully works your shoulders, it also works your upper chest. It’s one of my favourite exercises to build the shoulders. It’s really good.

6) Triceps kickbacks – 16 reps; 2 sets

It works the shoulders well. It also does a great job on the triceps. You can hold dumbbells if it’s too easy. Don’t forget to properly position yourself

7) Triceps dips – 20 reps; 2 sets

This exercise can actually be done in three ways

• Elevating your hand on a bench or any elevated surface while your legs remain on the floor

• Elevating your hands on a bench and your legs on a directly opposite bench or elevated surface. This is actually my favourite

• Both your hands and your legs remain on the floor as in the image before the above one.

It’s a really good exercise. Whichever you choose to do, you’ll get great results from it.

8) Hover push-up; 14 reps, 2 sets

In the push-up position, you gently lower yourself and then move right and then left and then back to the middle and then raise yourself back up. Repeat! It works wonders as it’s a great exercise.

9) Pull-up – 10 reps; 2 sets

I’m pretty sure you won’t dare underestimate or underrate this exercise. Pull-up is really good. It works arms, shoulders, and back. Do well to do it well😁

10) Rhomboid Pull – 16 reps; 2 sets

11) Hypertension – 16 reps; 2 sets

Raise your upper body with your hands in the above position. It helps the lower back very much.

12) Push-ups – 14 reps; 2 sets. I’m sure you know how useful and wonderful this exercise is. It’s an exercise that work every part of the upper body. The shoulders and upper back ain’t excluded.

13) Child’s Pose – 30 secs. It helps to stretch the back, shoulders, hips, legs, arms, virtually all the body.

14) Finally, Cat-cow pose – 30 secs

Fortunately, most of these exercises, especially the ones I mentioned lower backs while talking about them help to reduce lower back pain. Back pain is really horrible and some of these exercises help to reduce them, like Cat-cow pose, hypertension and child’s pose.

So, guys. That’s it on this post. I hope it has been pretty helpful. Soon enough, we’ll take the last episode on the blog series which is on ‘The Legs’. Anticipate! Don’t forget to like, share, comment and contact me if you have any questions. See you real soon!

Merci💪