Gay Christian Online - Athletics - Exercises (Shoulders, Arms) - Page Fourteen
Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your exercises for shoulders, arms, deltoid, triceps, and more.
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Gay Christian Online - Athletics - Exercises (Shoulders, Arms) - Page Fourteen

INDEX

MY ATHLETIC LIFE
Personal Progress Report
MY ATHLETIC LIFE
History
BODY CARE
Body Composition, Diet
BODY CARE
Fluids, Protein, Carbohydrates, Fat
BODY CARE
Fiber, Vitamins, Minerals, Supplements, Sleep, Sex
USING THE GYM
Etiquette
USING THE GYM
Your Locker, Gym Etiquette
YOUR WORK OUT
Tips: Form, Breathe, Repetitions/Sets, Breaks
YOUR WORK OUT
Tips: Warm Up, Cardio-Exercises
BODY CARE
Drugs, Piercings, Tattoos, Skin Care, Eyes, Nose, Eyebrows, Ears, Lips
BODY CARE
Body Hair, Shaving, Scalp, Hair, Bathing, Nails, Feet, Hands, Teeth, Breath
BODY CARE
Clothes, Hats, Shoes, Gym Clothes
CHOOSING A GYM
Costs, Location, What Is Offered, etc.
EXERCISES
Chest, Back
EXERCISES
Shoulders, Arms
EXERCISES
Arms, Forearms, Legs, Butt
EXERCISES
Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced
BEST OF ATHLETIC AND OTHER PICTURES
Collection of Pictures From These Pages
ON TO PAGE FIFTEEN
BACK TO PAGE THIRTEEN
END OF THIS PAGE

Gay Christian Online - Athletics - My Athletic Life HOME

firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul.

eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer.

Gay Christian Athletics - Men Muscle Chart

Gay Christian Online - Athletics - Exercises (Shoulders, Arms) HOME

here are many different exercises and machines, but the ones I list here are considered basic, and work all your muscles and muscle groups. I recommend them, by experience, before trying others.

References to "H" or "I" position, refers to how you hold a dumbbell. "H" position means holding a dumbbell in the position where you could imagine a barbell (pole) passing through it, holding them the same as if you were holding a barbell. "I" position means holding a dumbbell twisted half-way, like it was a hammer.

Warm Up and Stretch

ever work out without first warming up, and stretching. Your muscles won't grow if they are not warmed up. Warming up pumps fuel, fluids, and oxygen to your muscles. Warm up first with a few stretches. Stretch the areas you will be working that day. ALWAYS stretch BEFORE you work out; there is less chance of injury if you do. Then, spend several minutes warming up with cardio activity or by using cardio machines.

Shoulders

Gay Christian Athletics - Strong Shoulders Help Carry Your Chest Weight
Deltoid muscle, the outer muscle. Deltoid Anterior Head, front muscle. Trapezius, Upper muscle, the muscle that runs from the end of your shoulder to your neck.

our shoulders demand notice and command respect. But, it must be remembered your shoulders are small muscles, each not much bigger than your fist, and can easily be torn or injured. They should not be overworked. It doesn't take heavy weights to build your shoulders, and use of heavy weights can injure your muscles. The shoulder area is also the location of your rotator cuff, which moves your arms and shoulders, and care should be taken to not injure it.

Overhead Dumbbell Presses

Seated. Pick up a pair of dumbbells and hold them at shoulder height, elbows out to the sides, and wrists facing forward. Push the dumbbells up until they meet together over your head. Lower the dumbbells back to the start position. Breath out going up; breath in going down. Keep your arms even with your body, don't rotate them forward or back. Use light to moderate weights. Intermediate and Advanced.

Lateral Side Raises

Can be done either standing or seated. Hold a dumbbell in each hand, "I" position. Keeping your arms straight, lift the weights out and up until they are parallel or slightly higher than your shoulders. Then lower them back to the start position. Breath out going up; breath in going down. Use light weights. Intermediate and Advanced.Gay Christian Athletics - Side Raises

Gay Christian Athletics - Now Is The Time To Begin Your Workout, Build A New You

Front Raises

Gay Christian Athletics - Front RaisesStand with dumbbells in each hand, "H" position.

Gay Christian Athletics - Shoulder Development - Front Raises Dumbbell - Beginning Position Gay Christian Athletics - Shoulder Development - Front Raises Dumbbell - Ending Position

Lift the weights in front of your body, arms straight, until at shoulder or slightly higher height. Slowly lower back to starting position. Breath out going up; breath in going down. Don't rock back and forth. Keep the dumbbells in front of you; don't stray to the sides. Use light weights. Beginner through Advanced.

Incline Side Raises

Lie sideways on an incline bench, halfway between flat and sitting up. Lift a dumbbell, in the "I" position, arm kept straight, to almost shoulder height. Slowly lower back to starting position. Breath out going up; breath in going down. Use light weights. Intermediate and Advanced.

Bent-Arm Front Raises

Stand with a dumbbell in each hand, in the "H" position. Pull the weights up to the top of your chest, bending and extending the elbows out. Slowly lower back to starting position. Breath out going up; breath in going down.Gay Christian Athletics - Bent-Arm Front Raises

Gay Christian Athletics - Shoulder Development - Bent-Arm Front Raises Barbell - Beginning Position Gay Christian Athletics - Shoulder Development - Bent-Arm Front Raises Barbell - Ending Position

Use light weights. Variation use a barbell. Intermediate and Advanced.

Gay Christian Athletics - Now Is The Time To Begin Your Workout, Build A New You

Shoulder Shrugs

Gay Christian Athletics - Shoulder Development - Shoulder Shrugs Barbell - Beginning Position Gay Christian Athletics - Shoulder Development - Shoulder Shrugs Barbell - Ending Position

Stand with a dumbbell in each hand, in the "H" position. Shrug your shoulders up, then back, and then back down to the start position. Breath out going up; breath in going down. Since your arms are also carrying the weight, you can use intermediate weights. Intermediate and Advanced.

Military Shoulder Press Machine or Barbell

Gay Christian Athletics - Shoulder Development - Military Press Barbell - Beginning Position Gay Christian Athletics - Shoulder Development - Military Press Barbell - Ending Position

It looks like a seat with a Y-shaped bar overhead. Sit with your feet firmly planted; adjust the seat if need be. Make sure your back is against the back of the seat, and your butt pushed firmly back, as well. Grab one bar in each hand, lift the bar up and over your head, bring the bar back down to shoulder height. Breathe out going up, breath in going down. Look straight ahead. Variation use a barbell. Beginner and Intermediate.Gay Christian Athletics - Military Press

Arms

Gay Christian Athletics - Developing Your Triceps Make Your Arms Look Bigger, Not Just Your Biceps Gay Christian Athletics - Women Need to Also Keep Their Triceps Firm
Tricep Long Head, Tricep Medial Head, Tricep Lateral Head. Three muscles that make up the back of your upper arms.

o arm is or looks complete without tricep development. Men tend to concentrate on the Biceps, but it is the Triceps that give the arms definition and completeness. In women, these are the underarm muscles that get "flabby" with age; exercise them and your arms will remain firm and toned.

Gay Christian Athletics - Balanced Tricep Development Gay Christian Athletics - Even Tricep Growth
Bicep muscle. The muscle on the front of the upper arm.

ext to the chest, it is what defines a man. Men, to get that peaked mountain look, concentrate on just moving the elbow from half to complete contraction; women, to get the long sleek look, concentrate on moving the elbow from full arm extension to complete contraction.

Wide Grip Row Machine

Works the Biceps, Triceps, and Forearms. The machine looks like a seat with a T-shaped bar in front of you. Be seated, with your feet firmly planted; adjust the seat if needed. There is no back to the seat. Instead, there is a pad that rests against your chest. You want to be sitting with your back straight, slightly forward. Bring the bar forward to meet your chest. When you pull the arm bars, you want your arms to do the work, not your chest muscles. Grab a bar in each hand, and pull the bars towards you, keeping your elbows in, until slightly back of your sides. Breath out pulling back; breath in pushing forward. Beginner and Intermediate.

Triceps

Gay Christian Athletics - Arm Development

Dumbbell or Barbell Lying Extensions

Gay Christian Athletics - ExtensionsLie down on a flat bench. Grasp a dumbbell in each hand, in the "I" position. Hold the dumbbells extended over your head, with your arms straight. Bend your elbows, so the dumbbells extend back of your head and shoulders. Keep your arms straight. Do not dip down too far or you can injure your shoulders. Use light to medium weights. Breathe out going up, breath in going down. Look straight ahead. Variation is to use a barbell. Intermediate through Advanced.

Dumbbell Lateral C Raises

Stand feet slightly apart, stomach firm, and hold a dumbbell in each hand, in the "H" position. Lift both arms at the same time, sideways slowly, keeping your arms extended, slightly bent at the elbows, elbows not locked, until the weights are parallel with your shoulders. Raising the dumbbells up and outward to your shoulders at the same time, it should make a sideways "C," scooping shape. Return to the starting position. Breath out going up; breath in going down. Use light to medium weights, as this also works your shoulders. Beginner through Advanced.

Gay Christian Athletics - Now Is The Time To Begin Your Workout, Build A New You

Kickbacks

Gay Christian Athletics - Arm Triceps Development - Kickbacks Dumbbell - Beginning Position Gay Christian Athletics - Arm Triceps Development - Kickbacks Dumbbell - Ending Position

Place your right hand and knee on a flat bench, your left foot on the floor. Grasp a dumbbell in your left hand, extending your arm straight. Slowly swing your straight arm back, lifting it back until it is almost parallel to the floor. Return to the starting position. Switch to your left hand and knee. Breath out going up; breath in going down. Use light to medium weights, as this also works your shoulders. Variation is to bend the elbow, moving only the lower half of the arm back and forth. Beginner through Advanced.

One or Two Arm Overhead Extensions

Gay Christian Athletics - Overhead ExtensionsSit or stand. Grasp a dumbbell in one hand, in the "I" position. Lift your arm, elbow bend, until your elbow is parallel to your shoulder. Lower the weight slowly behind your head, and then return to the upright position. Breath out going back; breath in going forward. Use light to moderate weights. Variation is to grasp one heavier weight with both hands, and lower it behind your head. Beginner through Advanced.

Gay Christian Athletics - Now Is The Time To Begin Your Workout, Build A New You

Press Down Machine or Tricep Dips

This machine looks like a seat, with a bar on either side of the seat. Be seated, with your feet firmly planted on the ground; adjust the seat if needed. Make sure your back is against the back of the seat, and your butt pushed firmly back, as well. This is the position you'll be in when you do the reps, but not when you start. Slide up the seat back until you stand up. Place a hand on each bar. Pushing down on the bars, sit down. Remain seated and raise the bars back up and down. Breath out doing down; breath in going up. When you finish the last rep, finish by standing up. Keep your elbows in. Look straight ahead. Variation is to place your feet on a bench or chair, your arms extended straight behind you, elbows slightly bent, on another bench or chair. Dip down and up. Intermediate and Advanced.

See Also: Books: Athletic, Health, Medical.

et's continue with more exercises... arms, forearms, legs, and butt...

Gay Christian Athletics - Page Fifteen - Exercises - Arms, Forearms, Legs, Butt Gay Christian Athletics - Page Thirteen - Exercises - Chest, Shoulders

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