5 Upper Body Exercises You Never Use, But Should

5 Upper Body Exercises You Never Use, But Should
6 Votes When it comes to building upper body muscles like the delts, rhomboids, and traps, we often go the the default exercises like presses and side raises. These are standard exercises are definitely something to keep in your tool belt. I do them ever week. However, you probably realize that you end up doing the same variation over and over every weeks. For shoulders, you likely do some sort of press (dumbbell overhead, barbell military, push press, ect), and you add variety by standing or sitting. Then you throw in some side lat raises (standing, isolateral, bent over, ect), upright rows, front lat raises, and that is about the extent of your shoulder exercise plan. To help introduce some variety into your upper body training, check out these exercises you probably never think about: Scarecrows: You will find a few variations of this exercise, but this one by far is the most effective. Javelin press: Here Romaniello demonstrates a reverse lunge javelin press. You can also eliminate the lunge portion. Crucifix hold: this is often practiced for strongman competition. Essentially you statically hold weight out to the side for an extended period of time. Not the best video, but he demonstrates the exercise well. I think I would wear headphones if this was the music at my gym. Prone trap raise: In this video, he explains the exercise well. I also think the amount of weight he uses is cute. Prone rear delt raise: Same guy, different exercise. When it comes to building upper, it’s not just about the posterior and anterior delts, and your lats. You also need to hit your medial delts, serratus anterior and posterior, trapezius, supraspinatus, rhomboids, and teres major and minor. That’s a ton of muscle that we never think about. Add these exercises to your workout and start hitting muscles you never knew you had. I train upper/lower splits with 4-5 shoulder specific exercises per week. I would select a few that you want to try this month and add them to your weekly workout plan. Then test a few more next month, slowly working them in. Love, Kellie If you like what you read on MotherFitness, sign up for my free report the help kickstart your diet. Access it now by filling out the top form. If you enjoyed this post, make sure you subscribe to my RSS feed! Original article and pictures take http://www.motherfitness.com/5-upper-body-exercises-you-never-use-but-should/ site