Men’s Physique Ismael Martinezs Exclusive Pump-Boosting Shoulder Workout – Generation Iron Fitness & Strength Sports Network

ismael martinez shoulder workout
image via Instagram @ismaelmartinezd

Male physique bodybuilder, Ismael Martinez implements supersets and circuits to get ample blood flow to his lateral delts.

Encounter Ismael Martinez, the latest embodiment of work-life balance! Of course, our focus today is on hers shoulder workout, but what makes it impressive is that Martinez is not only an IFBB professional bodybuilder and fitness model but also a working chemical engineer. And if that wasn’t enough, he’s also a social media influencer, sharing his own training tips and travel as a bodybuilder with fans around the world. For this article, Generation Iron joined Martinez in Mexico for an exclusive workout as he showed off how he built his impressive shoulders. He used supersets to engage his lateral delts.

Ismael Martinez and GI

Martinez started training her body when she was 16 years old. He entered his first IFBB competition at age 22, where he finished 4th in the league table Male physique division. However, it wasn’t until two years later in 2018 that a first place win at the 2018 Vancouver Pro it earned him his first Mister Olympia qualification.

While his first outing on the Olympia stage might have been more glamorous, he finished 16th; Ismael Martinez does not give up on improving his position and continues to train at least five times a week, giving everything routine his best.

This shoulder workout from Ismael Martinez is amazing deltoid targeting exercises along with his spins on them. Read on for details on how this specific athlete trains muscles involved in his routines and why doing these exercises will give you similar or even better results.

Full name: Ismael Martinez
Weight Height Date of birth
175 – 185 lbs 5’5″ 01/03/1991
Division Era Nationality
Male physique 2010s Mexican

Ismael Martinez Shoulder Workout – Superset

Ismael Martinez’s shoulder workout involves the use of dumbbells majorly, but also did a machine routine at the end. It uses a variation of two exercises, the shoulder press, and the side raise. Combine supersets and regular sets, which research shows is a great way to boost training volume time efficient (1).

Building strong shoulders with routines like these can help bench heavier and improve your form for all Chest exercises. It also contributes to the physique of your core, giving you more ability on the bodybuilding stage.

Seated Arnold Shoulder Press
Seated dumbbell lateral raise
Seated dumbbell shoulder press
Standing Partial Dumbbell Overhead Lateral Raise
Overhead lateral raise with dumbbells
Lateral raise with dumbbells
Standing lateral lift of the machine

Seated Arnold Shoulder Press

THE Arnold Shoulder Press named after the bodybuilding legend Arnold Schwarzenegger and it is a complete exercise. Unlike other lateral presses and raises, Arnold’s shoulder presses work all three deltoid heads in the shoulders, the lateral, rear, and anterior delts. This exercise also builds yours triceps.

It is considered another Aadvanced version of the shoulder press. What differentiates this press from the others is a wrist movement ending with palms facing forward at the top of the press. This rotation of the wrist is what engages the medial deltoids.

To get started with this routine, keep the weights manageable as you learn and focus on your form to avoid injury before moving on to seated supersets like Ismael Martinez does here.

Seated dumbbell lateral raise

THE Seated Dumbbell Lateral Raise It’s another shoulder routine that uses dumbbells, but this one isolates and targets the medial or lateral deltoids. If you want to build width in your upper body, this is the exercise to do. Other muscles that it hits lightly also include the anterior deltoids and the traps.

When performing seated dumbbell lateral raises, it is vital to avoid internally rotating the shoulders, which could lead to joint injury. Keeping the dumbbells angled slightly back will help prevent that internal rotation and help you better target your lateral delts. Ismael Martinez quickly follows up Arnold’s seated shoulder press superset with this exercise.

Seated dumbbell shoulder press

THE seated dumbbell shoulder press it’s a great way to induce hypertrophy in the shoulder muscles, especially the anterior deltoids. Change to Jack AND elbow the positions on this movement can affect which parts of your shoulders you target. For example, a neutral grip (palms facing each other) can place less stress on the joints in your back.

Avoid leaning too far Backwards since it could turn this exercise into a kind of bench press and recruit your Chest muscles which is not the goal. Ismael Martinez does a superset of this routine and quickly follows it up with a standard set of seated Arnold shoulder presses.

Ismael Martinez Shoulder Workout – Circuit Training

Circuit training it’s a time-efficient way to combine strength training AND cardio. This study shows that circuit training is excellent for cardiorespiratory fitness, it improves body compositionand increases strength (2). In the second part of his shoulder workout, Ismael Martinez does circuits with lateral raise variations.

Standing Partial Dumbbell Overhead Lateral Raise

Lateral raises and their variations activate and build the shoulder muscles. This study shows that using partial repetitions how Ismael Martinez uses here can ease muscle hypertrophy even more (3).

Overhead lateral raise with dumbbells

After doing the partial reps standing, Ismael Martinez performed overhead lateral dumbbell raises through a full range of motion. This will contract more of the deltoids and Martinez will feel the burn doing so right after the split repeat variation.

Lateral raise with dumbbells

Next up in the circuit for Martinez was the lateral dumbbell raise. Here the dumbbells are slowly raised to shoulder height before being lowered to the ground. This exercise helps improve your performance compound lifts and other movements by building the shoulder muscles. During this part of the circuit training, Ismael Martinez used some momentum, and his arm they were folded nearly 90 degrees, allowing it to use a heavier load.

Standing lateral lift of the machine

Ismael Martinez did machine standing lateral raises to finish off his shoulder workout. This variation is beneficial because the weights put constant tension on the muscles throughout the range of motion. Using a car also offers greater security for beginners and those who don’t have a spotter.

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  1. Paz, GA, Maia, MF, Salerno, VP, Coburn, J., Willardson, JM, & Miranda, H. (2019). Neuromuscular responses for resistance training sessions using traditional methods, supersets, paired sets and circuits. The Journal of sports medicine and physical fitness, 59(12), 19912002.
  2. Ramos-Campo, DJ, Andreu Caravaca, L., Martnez-Rodrguez, A., & Rubio-Arias, J. . (2021). Effects of resistance circuit-based training on body composition, strength, and cardiorespiratory fitness: A systematic review and meta-analysis. Biology, 10(5), 377.
  3. Pedrosa, GF, Lima, FV, Schoenfeld, BJ, Lacerda, LT, Simes, MG, Pereira, MR, Diniz, RCR, & Chagas, MH (2022). Partial range of motion training elicits favorable improvements in muscle adaptations when performed at long muscle lengths. European Journal of Sports Science, 22(8), 12501260.

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