Most bodybuilders prioritize training their chests and backs, but what about the shoulders? Often neglected, the shoulders are a crucial muscle group that deserves attention. They contribute to the width and V-taper of the upper body and play a vital role in joint stability and injury prevention. In this article, we will discuss the best shoulder exercises for building muscle and strength, as well as provide some tips and strategies for shoulder development.
Before we delve into the exercises, it’s important to introduce the experts behind this article. Patrick Dale, Training Editor at Fitness Volt, brings a wealth of knowledge from his experience in personal training and as an ex-Marine. He is also the author of several fitness guides, including “No Gym? No Problem!”. Tom Miller, CSCS, a strategic content expert at Fitness Volt, has fact-checked and authenticated the information presented, ensuring its accuracy and reliability. With his Certified Strength and Conditioning Specialist certification, Tom ensures that the advice and data align with the highest standards of fitness and health expertise.
Now, let’s explore the 31 best shoulder exercises for building deltoid size and strength:
1. Barbell Standing Press (Military Press)
2. Barbell Push Press
3. Barbell Upright Row
4. Behind-the-Neck Press
5. Bradford Press
6. Z Press
7. Wide-Grip Barbell Bent-Over Row
8. Seated Dumbbell Press
9. Seesaw Shoulder Press
10. Arnold Press
11. Barbell Cuban Press
12. Shoulder Press Machine
13. Dumbbell Lateral Raise
14. Dumbbell Front Raise
15. Dumbbell Y Raise
16. Dumbbell Rear Delt Fly
17. Dumbbell Clean and Press
18. Dumbbell L-Fly
19. Single-Arm Landmine Press
20. Kettlebell Overhead Press
21. Face Pulls
22. Cable Lateral Raise
23. Cable Front Raise
24. Cable Rear Delt Fly
25. Cable External Rotation
26. Band Pull-Apart
27. Handstand Push-Up
28. Pike Push-Up
29. Wall Walks
30. Inverted Row
31. Waiter’s Walk
These exercises target different heads of the deltoids, with the most active head being the first in the list. It’s important to note that individual preferences and limitations should be considered when selecting exercises.
Let’s take a closer look at two of these exercises:
1. Barbell Standing Press (Military Press)
Muscles Worked: Anterior deltoid, medial deltoid, posterior deltoid, trapezius, triceps.
The barbell standing press is a classic exercise that builds muscle mass and strength in the shoulders. Stand with your feet shoulder-width apart, knees slightly bent. Hold the barbell across the front of your deltoids using an overhand, shoulder-width grip. Press the bar straight up and overhead to arm’s length. Avoid leaning back, as this puts unnecessary strain on the lower back.
2. Barbell Push Press
Muscles Worked: Anterior deltoid, medial deltoid, posterior deltoid, trapezius, triceps.
The barbell push press combines a quarter squat with an overhead press, utilizing leg assistance to enhance shoulder workout effectiveness. Stand with your feet shoulder-width apart, knees slightly bent. Hold the barbell across the front of your deltoids using an overhand, shoulder-width grip. Bend your knees slightly and descend into a quarter-depth squat. Explosively extend your knees and use this momentum to press the weight over your head. Lower the barbell back to your shoulders and repeat.
It’s worth mentioning that the barbell upright row is a controversial exercise, as some individuals experience shoulder pain. If this exercise bothers your joints, it’s best to avoid it or use lighter weights.
In conclusion, don’t neglect your shoulders in your training routine. They are a crucial part of your physique and play a significant role in joint stability. Incorporate these shoulder exercises into your workouts to build muscle and strength. Remember to consult with a fitness professional if you have any concerns or limitations.
