Whether you are a warrior or a shield maiden in your fantasies, one thing is certain. Your body is the stuff of legend. The sort of physique that Odin, Thor, or Freyja could not help but be pleased by.
Right?
Strength is what you respect, and powerful muscles that allow you to be unstoppable in battle are your prize. After all, you must always be prepared to send your enemies (and sometimes even your friends) to Valhalla.
As the famous Viking, Floki in the television series, “Vikings” suggested, “Who needs a reason for betrayal? One must always think the worst Ragnar, even of your own kin. That way, you avoid too much disappointment in life.”
If that’s not you yet, well … most of all, you have to learn the Viking Press.
In this article, we’ll run down info on the Viking Shoulder Press, and share some other shoulder workout techniques that will enhance you (probably) already powerful Viking shoulders.
We’ll start with one for beginners on the off chance that your physique isn’t quite up to the stuff of legends … yet. So, the following article comes to you from bodybuilding.com, and was written by the good man, Alex Stewart.
5 Shoulder Workouts For Mass: A Beginner’s Guide
“The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. Also, the shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive on stage—and even better in the eyes of the ladies.
Shoulders are an important muscle, so why is it that so many people can’t seem to develop a thick, well-balanced set of shoulders? The first step is to make sure you’re eating enough calories to build mass. Take a look at your diet, and add in a whey protein supplement to your regimen if necessary.
In the article below I will discuss the anatomy of the shoulder, its function, it’s location in the body, and some exercises for each area of the shoulder. Finally—and what you have been waiting for—I will include five of my favorite workout programs to help turn your baseball-sized shoulders into massive bowling balls of muscle.
Shoulders-Deltoids
First, the Anterior Head
- Function: Flexion, Medial Rotation
- Location: Front portion of the shoulder girdle
- Exercise: Barbell Shoulder Press
Then, the Middle Head
- Function: Abduction
- Location: Middle/Side of the shoulder
- Exercise: Dumbbell Side Laterals
Finally, the Posterior Head
- Function: Extension, Lateral Rotation
- Location: Back of the shoulder
- Exercise: Bent Over Dumbbell Rear Delt Raise With Head On Bench
Rep Ranges
What you can see from the anatomy information above is the shoulder is really made up of 3 different small muscle groups. Many beginners treat the shoulder as one muscle group, and train it like the chest: presses, presses and more presses.
The only problem with this training approach is presses for the shoulders will heavily recruit the anterior head (front portion) with little work to the middle and posterior head (back portion) of the shoulder girdle. Consequently, this builds a terrible imbalance and also can result in injury.
Without middle and posterior development the shoulders look narrow from both the front and the side. Many times injury is a result of imbalances like this. As a whole the shoulder is a moderate-sized muscle, it is made up of three small muscles. Finally, each muscle should receive an adequate workload and nothing more.
The shoulder girdle can rotate almost 360 degrees, so exercises will be performed in many different angles with the use of free weights, machines and cables. I like to use a low (4-6) rep range with the compound pressing exercises and a moderate (8-12) rep range for all the isolation work.
All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress—or worse, injury—in the future.”
To read the full article, check out the link in the resources section below.
Next, let’s take a look at working out like the Viking Maiden you know you are at heart! The next article was written by Melissa Greer for BestHealthMag.ca. As a result, this is for those shield maidens among us.
Why You Should Workout Like a Viking
“The Viking Method is a full-body workout designed with a focus on power, agility and strength. After sweating through a class, we asked founder Svava Sigbertsdottir for her advice on finding your inner Viking.
Tell us about The Viking Method.
It’s all about functional training (think planking, crawling, jumping). I pair specific exercises together in a certain way where it’s forcing your body to use more muscle fibres and burn more energy. Also, we train for fitness performance. [With my clients], I don’t do before and after photos, we do before and after performances, so it’s more about setting goals, not giving up and feeling the benefits of that. I love making people feel a bit invincible and like they can do whatever they want to.
What does a workout involve?
You don’t need a lot of equipment. You just need dumbbells, a mat and your own body weight. I also use towels a lot. You can do loads of moves [with just a towel].”
The next article up is for the men! Therefore, this one’s from Tony Gentilcore over at http://tonygentilcore.com. It’s all about the Viking Press.
Exercises You Should Be Doing: Viking Chest Supported Row
“The Viking Press
Anyone who’s read this site for any length of time knows I’m a huge fan of landmine pressing variations as I feel they’re a more joint friendly less vomit in my mouthish way of performing “overhead” pressing.
The Viking Press is an old-school strongman event that people the size of Mack trucks perform with an insanely absurd amount of weight.
Finally, this is not a practical exercise to perform in a commercial gym setting. It can be done, it’s just cumbersome, usually ends up annoying a bunch of people because it takes up a lot of space and equipment, and the asshats who like performing it are obnoxious and wear way too much Axe Body Spray …”
Check out the video below for an example of the Viking Chest Supported Row.
Let’s say thanks to Christina for giving us that demonstration of a Viking Press, shall we? And you can check out the rest of the article by taking a look at the links in the resource section below.
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Finally, and we mean this with all seriousness. It’s time to take a look at some Viking shoulder exercises demonstrated by “The Viking Brothers.”
And, let us just say … badassery hence forth ensues …
Ragnar, Rollo, Floki, the Christian priest …
Heck, even the King of Wessex would be impressed. We were!
Viking Bros Unreasonable Shoulder Workout
No?
No. Stop.
Because you can’t leave this page until you go watch the video. Seriously.
Ok. Did that? Good.
Now go and put the information you learned in this article to use. And remember, you’re a Viking now. Do the Viking Press! Don’t stop when you’re tired.
You stop when you’re done. (Know anyone else who wants to become a Viking Warrior or Maiden? Yes? Share this article on the Viking Press with them on Facebook or Pinterest. Everyone could use a little more Viking spirit!)
Resources: