delts plus!
A Swiss Ball Shoulders
photography by Jason Ellis
Most men perform total-body workouts most of the time. And generally that’s a good plan of action. But if you want to focus on improving a specific muscle group you need to change your ways. Focusing on that area while still hitting the rest of the body is a strong strategy. In this Swiss ball session, in which the ball plays a role in forcing you to balance while exercising, shoulders are targeted three times. You will thus build up the deltoids while continuing to strengthen the over all physique. Choose any body part and add extra exercises to a total-body workout for similarly successful results.
BICEPS
Front Curls
Sit upright on the ball grasping dumbbells at sides. Proceed to curl the left arm up, then lower and curl the right arm up. Perform 12 alternating repetitions with each arm.
ABDOMINALS
Crunches
Lie with your back on the ball and hands behind head. Proceed to raise the upper body, contracting the abdominals. Pause, then return to starting position. Perform 12 repetitions.
CHEST
Lying Flyes
Lie with your back on the ball grasping dumbbells out to sides, with arms slightly bent. Proceed to raise arms up to the top of the chest. Pause, then return to starting position. Perform 12 repetitions.
SHOULDERS
Front Raises
Sit upright on the ball grasping dumbbells at sides. Proceed to raise the straight left arm out in front until parallel to the ground. Pause, then lower and next raise the right arm. Perform 12 alternating repetitions with each arm.
SHOULDERS
Bent-Over Raises
Sitting on the ball, bend over grasping dumbbells just off the ground. Keeping the arms slightly bent, proceed to raise them up and out behind you. Pause, then return to starting position. Perform 12 repetitions.
SHOULDERS
Military Presses
Sit upright on the ball grasping dumbbells at shoulder height. Proceed to press them overhead. Pause, then return to starting position. Perform 12 repetitions.
BUTTOCKS
Seated Bent-Over Raises
Sit grasping dumbbells palms in at sides. Bend over until the weights are lower than the knees. Then proceed to raise weights out to sides until arms are parallel to the ground. Pause, then lower to starting position.
REAR DELTOIDS
Glute Raises
Assume a push-up position with the lower legs on the ball and the upper body supported by palms on the ground, with arms almost straight. Proceed to bring the legs toward you and simultaneously raise the buttocks. Pause, then return to starting position. Perform 12 repetitions.