Shoulder Exercises

Shoulders are the muscle group that can give you the most bang for your buck in terms of visual results in your body. Because the delts have three heads, a wide variety of movement patterns must be utilized for maximum development.

 

Barbell Shoulder Press

Barbell Shoulder Press

This key shoulder exercise seems simple at first, but there's more to it than just pushing a barbell over your head. These form tips will help you maximize your delt growth and strength gains from this exercise.

 

 

Seated Dumbbell Shoulder Presses

Seated Dumbbell Shoulder Presses

Learn proper form for this staple shoulder exercise....without these tips, you may find yourself working your triceps and traps more than your shoulders.

 

 

Calf Machine Shoulder Presses

Calf Machine Shoulder Presses

If you have shoulder issues, normal shoulder pressing might not be an option. Using the calf raise machine in this fashion allows you to use a neutral grip and potentially start pressing again.

 

 

Chain and Plate Side Delt Lateral Raises

Chain and Plate Side Delt Lateral Raises

This unique equipment combination will allow you to work the side delts from two directions of resistance at once...vertical and lateral. It will be a new growth experience for your side delts!

 

 

Dumbbell Shoulder Palm Presses

Dumbbell Shoulder Palm Presses

Changing up how you hold the dumbbell is what makes this exercise so good at targeting the lateral delts. It forces the hands into the optimal position for side delt activation.

 

 

Horizontal Shoulder Push-Ups

Horizontal Shoulder Push-Ups

This is an excellent bodyweight shoulder exercise for beginners. It allows you to use very little resistance while still directly working the delts with a press/push-up.

 

 

 

 

 

 

 

 

Pike Handstand Push-Ups

Pike Handstand Push-Ups

This version of the handstand push-up is an excellent strength-builder for working your way up to full handstand push-ups or for simply targeting the delts with a moderate-resistance bodyweight movement.

 

 

Side-to-Side Barbell Shoulder Presses

Side-to-Side Barbell Shoulder Presses

The shoulder is a dynamic joint and the delts function in a wide range of movement patterns. This exercise shifts the load from one side to the other to target a great range of muscle fibers.

 

 

Two-Bar Shoulder Press Machine in the Rack

Two-Bar Shoulder Press Machine in the Rack

If you don't have access to a shoulder press machine or if you want to have the stability of a barbell AND the freedom of movement of a dumbbell, this simple machine set up in the power is what you need.

 

 

Two-Phase Barbell Shoulder Press

Two-Phase Barbell Shoulder Press

You can use more weight at the top of the shoulder press than the bottom...this two-phase exercise targets those ranges much more effectively than straight-through reps.

 

 

Weight Plate Pizza Presses

Weight Plate Pizza Presses

The open hand position of this exercise helps to increase deltoid muscle activation as well as ramping up the stabilization requirements of the exercise.

 

 


Shoulder Exercise Tips, Tricks and Training Techniques

 

 

 

 

 

 

 

 

 

 

 

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