For that classical look and obtaining an impressive set of delts. Use these effective shoulder exercises and reach your goals.
The shoulder area has always been one of the more classical aesthetics body parts that have fascinated people since we began to lift weights. Classics physical culture praised those who were fortunate enough to have a decent pair of delts. Men were often lauded when they displayed this old school masculine look. Fast forward to now, women are also looking at achieving that lean, toned and muscular look, minus the bulk. Gyms are full of individual who want to develop this pleasing muscle. I’ll provide you with what I consider the most effective shoulder exercises to use in developing your own impressive delts. For health and strength.
The shoulder is a complex ball-and-socket joint comprising the head of the humerus, the collarbone, and the scapula. The specific movement that its able to perform are flexion, extension, abduction, adduction, internal rotation, and external rotation. The shoulder muscles main functions are to protect the joint while keeping the bones of this complex joint into place. Having good shoulder health allows you to move your hand up, down, forward and backward. Strengthening your shoulders is not only essential for aesthetics but develops overall upper body strength preventing injuries. So, it’s important to both your health and strength to use proper form when training this particular region.
Generally, from a workout point of view I see the shoulder joint to be the other bookend to the hinge movement. Both are essential to health and wellbeing and are complex joints of the body. This approach allows me to focus on these important areas first in delivering a well rounded workout. Then continue covering the whole body using fundamental movements like push, row, brace and lunge.
Primary muscles of the shoulder.
The shoulder is a complex joint with several muscles that allow for a wide range of motion. I’ll keep withing my field and discuss the effective shoulder exercises for general health, fitness and strength.
Deltoid muscle is this large triangular muscle that covers the glenohumeral joint. This muscle gives the shoulder its round shape. It’s made up of three areas. They are the Anterior head that’s attached to the clavicle, the lateral head attached to the scapula and posterior head to the spine of scapular. I’ll focus on these areas and refer to then when suggesting exercises. Additional muscle that are associated with the deltoid are pectoralis major, serratus anterior and trapezius that perform several functions in supporting the delts.
With over 35 years of gym experiences one of the most common injuries and constant niggles have been associated with the rotator cuff muscles. I’ve been lucky enough that I’ve only felt a slight pain during sessions with little discomfort lasting just a few weeks. An often misunderstood body part that many are not aware that it’s not one muscle.
Overall, this area is made up of the supraspinatus that’s located at the rear of the shoulder blade. Infraspinatus that lies below the supraspinatus, The teres minor connecting the shoulder blade to the upper arm and subscapularis which is the largest rotator cuff muscle. As you can see, the shoulder joint is a complex area that when training an adherence to proper technique is a must.
Proven effective shoulder exercises for great delts.
Standing barbell press. One of the more classic compound movements to start with. This brilliant exercise targets your anterior deltoids, activates your triceps, hits the upper back, and with a proper set up is safe and braces the core. A go to movement with many of my shoulder programs. Performing this off the rack standing up is great for balance and stability. A great confidence builder with many of my female clients, who enjoy the feeling of hoisting a barbell overhead.
Alternatively, you can perform the while seated with back support. This allows you to generate more force and press a little heavier. Minus some of the stability and balance requirements of the standing press. A version often preferred by those who choose the bodybuilding method. With great dexterity and a spotter, can be performed behind the neck.
Dumbbell Shoulder Press. This one is similar set up to the seated version with dumbbells. Using dumbbells are less stable, require better balance and allows greater muscle activation. A great compound unilateral exercise to use for overall shoulder development. Primary muscles used are medial deltoid, the front deltoid, and the upper trapezius. Other muscles included are the supraspinatus, triceps, trapezius, and serratus anterior.
Arnold Press. As they say, an oldie but a goodie. Named after Arnold Schwarzenegger, this exercise with its unique movement hits all three deltoid heads. Its starts with dumbbells at your shoulder level with palms facing you. When you press up, rotate your palms outward. At the top of the press, your palms should face forward. (Knuckles back life a normal press). Then reverse the movement on the downward phase. As an alternative, try pressing with kettlebells. They have a similar path and offer a different feel. Great for variety.
Other great options for shoulder development.
Lateral Raises. A good choice to use when isolating your lateral deltoids. With a little practice a friendly shoulder movement. Start by holding the dumbbells by your sides. Then lift them out to the sides to they’re parallel, and lower back down. Always choose the one that allows for good form.
Face Pulls. An unusual one I often saw when working out in a gym. With good form works well as a brilliant finisher, good for rear delts and upper back. First, Use the rope with handles and attach it to a cable machine with the setting at face height. Pull the rope towards your face while keeping your elbows high. Make sure you squeeze your shoulder blades together at end. Keep the core braced.
High pulley lateral extension. A brilliant exercise when finishing of a solid workout. And for those who like the pump a must do. It hits all 3-deltoid heads and traps. In assisting, the teres minor, infraspinatus and rhomboid work together. A great developer for the upper back and shoulder region. It’s one of the exercises that shows of the hard work. Best performed for higher reps.
These are all great with 3-4 sets and 8-12 reps.
Using these effective shoulder exercise and putting it all together for great results.
In summary, these are only my suggestions as there is an abundance of choices for you to use. If you work the fundamental movement first (compounds) then add in the variety of supportive exercises results will come. The shoulder joint is a complex area made up of several muscles allowing it to perform its many tasks. So, when working it out ensure that you have an all-round program targeting all the 3 deltoid heads and supporting muscles.
For this reason, it’s important to always use proper technique and ensure you vary the exercises in working the muscles fully and not over train the smaller muscles resulting in possible injuries. As I’ve mentioned before, rotator cuff problems can linger for a few weeks. Incurring shoulder injuries not only prevents you from working out, but also interferes with your daily tasks as the shoulder is one area that we constantly use.
In general, compounds are best for 3×3, 5,3 or 5 x 5 for great strength and conditioning. The 3-4 sets and 8-12 reps for hypertrophy is a reliable bodybuilding method.
Lastly, for best results ensure you work this muscle fully and keep good form. Keep in mind when programming shoulder work the anterior shoulder will be used during bench presses and shoulders are required to hold the loading with both the deadlift and squat. So, have fun and enjoy using these effective shoulder exercises. With a consistent and committed approach, results are not far.
