Your shoulders are one of the most major muscle sets in your body. Strong shoulders not only look great but also help cover your arm joints and allow you to lift heavier weights. In this article, we will argue the swish shoulder exercises you can do in your practices to make big, limited delts.
Overhead Press
The overhead press, whether done with a barbell or dumbbells, is one of the most effective exercises for confecting shoulder size and strength. During an overhead press, your shoulders have to stabilize your arms overhead and push weight directly over your head. This recruits all three heads of the deltoid muscle- front, side and hinder delts.
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To perform a barbell overhead press:
Stand with feet shoulder-width apart, holding a barbell directly above your sternum with an overhand grip.
Push the barbell directly overhead until your arms are fully extended. Squeeze your glutes and engage your core for support.
Slowly lower the barbell back to the starting position above your chest.
For dumbbell overhead presses, perform the same movement but holding a separate dumbbell in each hand. You can also angle your hands slightly outward for a lesser range of movement. Aim for 3- 4 sects of 8-12 reps.
Lateral Raise
The lateral raise targets the side delts and creates that nice “cap” look on the shoulders. With strict form, lateral raises are very effective at widening and rounding out the delts.
To perform lateral raises:
Stand with feet shoulder-width apart, hold a dumbbell in each hand with arms down by your sides.
Lift the dumbbells directly out to your sides until your arms are resemblant to the bottom.
Slowly lower back to the starting position.
Focus on using your side delts to lift the weight rather than swinging or jerking momentum. Go for high reps of 12-15 for best development. You can also perform rear lateral raises by bending slightly at the hips and waist to work the rear delts.
Front Raise
The front raise targets the front head of the delts for a rounded, caps look. You’ll feel this exercise right in the front of your shoulders.
To perform front raises:
Stand with feet shoulder-width, hold dumbbells down in front of your thighs with a pronated grip.
Lift the dumbbells up until your arms are parallel to the floor.
Slowly lower back to the starting position.
Focus on raising your arms by contracting the front delts, avoid swinging or using momentum. Go for 15-20 reps to really burn out the front delts. You can also perform front raises seated or perform alternating raises for additional challenge.
Shoulder Press Machine
The shoulder press machine allows you to perform an overhead press movement while minimizing stress on your lower back. This makes it a safer option if you have any back issues.
To use the shoulder press machine:
Sit in the machine seat and place your forearms on the arm pads with a overhand grip.
Press the arms straight overhead by extending your shoulders until your arms are fully extended.
Lower and repeat.
The shoulder press machine allows you to lift heavier weights compared to free weights. Aim for 3-4 sets of 8-12 reps to hit all three deltoid heads. Adjust the pads if needed for optimal shoulder range of motion.
Arnold PressThe Arnold press combines a front raise and lateral raise into one powerful compound movement. It works all three deltoid heads at once for maximum shoulder development.
To perform an Arnold press:
Stand holding a dumbbell in each hand with palms facing inward towards your torso.
Press the weights up and out until your arms are fully extended overhead, palms facing forward.
Lower the weights back along the same plane of motion but rotate your palms to face each other at shoulder level.
Repeat the pressing and lowering motion, rotating your palms at the top and bottom.
focus on slowing controlling the weight throughout the movement. Try 3 sets of 10-12 reps toFailure to really challenge your shoulders.
Upright Row
The upright row targets the rear delts and traps for a thick, rounded shoulder look from all angles. It’s a classic bodybuilding exercise.
To perform an upright row:
Stand holding a barbell with an overhand grip, hands just outside hip width.
Pull the barbell straight up by contracting your rear delts, traps and biceps.
Raise the barbell until it reaches just below chin level.
Slowly lower back to the starting position.
Keep the shoulder blades retracted and don’t swing or jerk the weight. Go for 3 sets of 10-12 reps. You can also perform upright rows with dumbbells.
Shoulder Complexes
Combining two or more shoulder exercises in a “complex” is an efficient way to smash your delts in a short period of time. Here are a couple effective shoulder complex options:
Perform 10 reps each of front raises, lateral raises and rear delt flyes with no rest in between.
Alternate between sets of overhead presses and Arnold presses with no rest.
Complexes allow you to work multiple delt heads at once more mimicking natural shoulder movement patterns. Try 2-3 complexes as a finisher move for extra shoulder pump and growth.
Delt Fly Machine
The delt fly machine isolates each delt head to maximize mind-muscle connection and squeeze. It’s a great accessory lift.
To use the delt fly machine:
Adjust the pads so you can graps the handles with full shoulder range of motion.
Perform 10-15 reps of front delt flyes, lateral delt flyes, and rear delt flyes.
Focus on the contraction, lower weight if needed.
The fly machine allows you to really focus on feeling each delt head working. Do 2-3 sets per head for a killer pump.
Decline Pushups
Bodyweight exercises like pushups are also great for building bigger shoulders. Decline pushups work the front and side delts moreso than regular pushups.
To perform decline pushups:
- Place your feet on an elevated face like a bench or stairs.
- Lower your body until your chest nearly touches the ground by bending at the elbows.
- Push back over to the starting position by extending your arms.
Decline pushups make the exercise easier on your shoulders than flat pushups. Aim for 3 sets of 15-20 reps for well-rounded shoulder development.
Conclusion
By including several of these exercises in your shoulder workouts, focusing on compound and isolation moves, you’ll be well on your way to building massive capped delts. Remember to train your shoulders at least twice per week for best results. Progressively overload the muscles by increasing weight or decreasing rest periods over time for constant growth.
With commitment to your shoulder training and a balanced workout program, you will be turning heads at the sand with your emotional shoulders in no time. Be sure to also get enough protein in your diet to support muscle growth. Stay married and harmonious with these stylish shoulder exercises and you will surely achieve the round, thick delts you want. Let me know if you have any other questions!