shoulder workouts

 

shoulder workouts

Effective Shoulder Workouts

The shoulders are one of the most important muscle groups for overall strength, mobility, and aesthetics. Strong shoulders can improve your posture, prevent injury, and give you that coveted V-taper physique. In this article, we will discuss some highly effective shoulder workout exercises to help you build bigger, stronger delts.

Understanding the Shoulder Anatomy

Before getting into specific exercises, it's important to understand the basic shoulder anatomy. The shoulder is made up of three bones - the clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm bone). It has three main muscles - the front deltoid, middle deltoid, and rear deltoid.

The front delts are responsible for moving your arm forwards and outwards. The middle delts aid arm movement to the sides. Finally, the rear delts allow you to bring your arms backwards and help with proper posture. A well-rounded shoulder workout needs to target all three heads for optimal growth and balance.

Warm-Up and Stretches

Proper warm-up and stretching is essential before any shoulder workout to prevent injury. Some effective warm-up exercises include:

• Arm Circles - Make slow, gradual circles forward and backward with your arms to get your shoulders loose and warmed up.
• Shoulder Rolls - Roll your shoulders forwards and backwards in a controlled motion.
• Wall Slides - Stand an arm's length from a wall, place your hand on the wall, and slide it up and down to open up your chest and shoulders.

Hold each stretching position for 15-30 seconds. You can also include dynamic stretches like arm swings here. Move on to exercises only when your shoulders feel warm and mobile.

Basic Shoulder Workout Exercises

The following exercises target all three deltoid heads and can be part of any basic shoulder day:

Overhead Press

Works the front, middle and rear delts. Can be done with a barbell, dumbbells or machine.

Lateral Raise

Isolates the middle delts. Use a weight you can lift for 8-12 reps while keeping your elbow slightly bent.

Reverse Flyes

Works the rear delts. Keep a flat back and pull elbows back during the movement.

Front Raise

Targets the front delts. Lift weights straight in front of you with a slight lean back for better form.

Upright Row

Works all three delts along with traps. Pull the weights up by your chin without swinging.

Do 3-4 sets of 8-12 reps for each exercise with a minute of rest in between. You can also superset opposing movements like front and lateral raises to further challenge the muscles.

Advanced Shoulder Workouts

Once you have a shoulder day basics down, here are some more challenging exercises to take your workout to the next level:

Arnold Press

Combines elements of the overhead press and lateral raise in one smooth movement.

One-Arm Dumbbell Overhead Press

Challenges your balance and core engagement while working shoulders.

Handstand Push-Up

An advanced full body exercise that massively works the shoulders and core strength. How to do Handstand Push-Ups

Shoulder Jump and Press

A plyometric variation that incorporates explosive power using body weight alone. Shoulder Jump and Press Exercise

Dumbbell Floor Press

More range of motion than standing presses. Elevate your feet on a bench for harder variations.

Stick to 3 sets of 6-8 reps for challenging moves. Rest for 2 minutes between sets to fully recover.

Shoulder Workout Programming

To see continual gains in size and strength, vary your shoulder programming each week:

	Monday	Thursday
Week 1	Heavy overhead press focus	Heavy lateral raises
Week 2	Volume shoulders (more sets/reps)	Push-pull superset day
Week 3	Advanced shoulder exercises	Medium weight shoulder circuit

You can also implement drop sets, forced reps, and rest-pause techniques to shock the muscles. Take one rest day in between shoulder sessions for optimal recovery.

Common Shoulder Workout Mistakes

• Rounding the back during overhead pressing or Arnold presses
• Locking out elbows at the top of lat raises
• Using too much weight and compromising form
• Not stretching or warming up properly
• Not targeting the rear delts enough in workouts

Stick to compound exercises at first if you have shoulder issues. See a physio if pain persists to address any imbalances.

Shoulder Workout FAQs

Q. How often should I work my shoulders?

A: Most bodyparts can recover from a heavy workout within 48-72 hours. Therefore, training shoulders twice a week with at least one rest day in between is sufficient for growth.

Q. Can I workout shoulders every day?

A: While you can train shoulders daily with lighter weights and higher reps, it is not optimal for long term gains. Your joints and connective tissues need recovery time to rebuild. Stick to a 2x per week max.

Q. Do push-ups work the shoulders?

A: Yes, while push-ups target the chest and triceps primarily, they do work the front delts through shoulder extension. Including push-ups in your training can help with an overall healthy pressing strength.

Conclusion

With consistency and patience, the shoulder workout plans and exercises outlined in this article will help you to gradually build bigger, rounder delts and increase pressing strength over time. Just focus on using proper form to target the targeted muscles and avoid injury. Don’t forget to stretch and warm-up thoroughly before each session. Implement a variety in your programming to keep challenging your shoulders. Stay disciplined in your training and you will surely see great results!