Maintaining strong and mobile shoulders is essential, whether you’re a professional juggling a desk job or a fitness enthusiast seeking a balanced workout. Your shoulders are among the most versatile joints in your body, but they’re also highly susceptible to stiffness and injury. That’s where the Adjustable Bench from Speediance NZ comes in—a versatile tool designed to support targeted shoulder exercises that can boost both health and mobility.
Say goodbye to generic workout advice. Let’s dive into how the Adjustable Bench can transform your shoulder workouts and provide tailored solutions to keep you moving comfortably.
Why Shoulder Health and Mobility Matter
Shoulder issues can creep up on anyone, whether it’s from hunching over a laptop or skipping mobility exercises at the gym. Poor shoulder health affects everything from posture to the ability to perform daily tasks like lifting or reaching.
The good news? You don’t need an overwhelming amount of equipment to strengthen and mobilise your shoulders. The Adjustable Bench offers the perfect foundation for a variety of exercises, giving you the flexibility to customise your routine for your specific needs.
Benefits of Using an Adjustable Bench for Shoulder Workouts
- Enhanced Range of Motion: The bench’s adjustable angles allow for greater movement variety, helping to improve flexibility and strength in every direction.
- Joint-Friendly Support: Designed with ergonomics in mind, the bench reduces strain on your shoulders and back, making it ideal for beginners and pros alike.
- Compact and Home-Friendly: No more bulky gym setups—this bench fits seamlessly into your home workout space.
Ready to get started? Here are some simple yet effective exercises that take full advantage of the Adjustable Bench.
Top Adjustable Bench Exercises for Shoulder Health and Mobility
1. Incline Dumbbell Press
How to Do It:
- Set the bench at a 30- to 45-degree angle.
- Sit back, holding a dumbbell in each hand at shoulder height.
- Press the dumbbells upwards until your arms are fully extended, then lower them back slowly.
Why It Works:
This exercise strengthens your deltoids and improves overhead mobility, making it a cornerstone for better shoulder health.
Tip: Don’t have dumbbells? Use resistance bands for a similar effect. Check out Speediance’s accessories collection for more tools to enhance your setup.
2. Seated Overhead Press
How to Do It:
- Adjust the bench to an upright position.
- Sit with your back flat against the bench and hold a dumbbell in each hand.
- Press the weights straight up, pause, and lower them slowly.
Why It Works:
The overhead press strengthens your shoulders and triceps while stabilising your core.
Pro Tip: Use the Weight Lifting Belt for added support during heavy lifts.
3. Incline Y-T-W Raises
How to Do It:
- Set the bench at a low incline.
- Lie face down, holding light weights or no weights at all.
- Form a "Y" by lifting your arms up and out. Lower them, then repeat with "T" and "W" shapes.
Why It Works:
This exercise focuses on scapular mobility and strengthens your upper back, critical for shoulder stability.
4. Dumbbell Lateral Raises
How to Do It:
- Sit on the edge of the bench.
- Hold a dumbbell in each hand and lift your arms out to the sides until they’re parallel to the ground.
- Lower them back slowly.
Why It Works:
Lateral raises isolate the middle deltoid, improving overall shoulder shape and strength.
5. Bench-Assisted Shoulder Stretch
How to Do It:
- Adjust the bench to a flat position.
- Kneel in front of the bench and place your hands on it.
- Lower your chest towards the ground to feel a stretch across your shoulders.
Why It Works:
This stretch opens up tight shoulders, improving mobility and posture.
How to Incorporate These Exercises Into Your Routine
To see real results, consistency is key. Start by performing 2-3 of these exercises 3-4 times a week. Mix them into your existing workout plan or create a dedicated shoulder day. For tailored guidance, check out Speediance’s Workout Page for more ideas.
Helpful Accessories to Maximise Your Results
Pair your Adjustable Bench with these tools for an even better experience:
- Rowing Bench for dynamic warm-ups.
- Storage Rack to keep your space tidy.
- Smart Bluetooth Ring Controller for seamless workout adjustments.
Ready to Take Your Shoulder Health to the Next Level?
Your shoulders deserve attention, and Speediance NZ makes it easy to give them the care they need. The Adjustable Bench is your go-to tool for a variety of exercises that build strength, improve mobility, and enhance overall well-being.
View the Speediance homepage to explore their full range of products. Have questions? Reach out through the Contact Page to learn more about setting up your ideal home gym. Let’s keep those shoulders moving strong!