Exercise Routine: Shoulders

     Hey Guys!

     As promised, today I give you guys my shoulder routine. I have 4 exercises for you guys, with their variations, that will target all 3 heads of the deltoids. In addition, I will give you all my secrets to maximize shoulder growth.

     The first exercise is the Shoulder Press. I will describe how to do this exercise from the ground, but you can make it easier on yourself with a squat rack.

Starting Position

Ending Position

1. Grab the barbell at shoulder width, palms facing away from you. Pull the weight up and flick your wrists up to bring the weight up to your shoulders. This is the starting position.
2. Press the weight straight up, lock out your elbows, and SLOWLY lower the weight back down.

     2 variations you can perform for this exercise are the Behind-the-neck Press and the Arnold Press. The Behind-the-neck press is almost identical to the shoulder press. The exception is that you bring the barbell behind your head while performing the exercise.

     The Arnold Press is performed with dumbbells. From the same starting position, keep your wrists turned towards you, and as you press upward, rotate your forearms so that by the time your arms are locked out, your palms will be facing away from you.

     This exercise and its variations focuses on all 3 heads of the deltoids with the main focus on the front and side delts. This is your mass builder for shoulders -- it allows you to use the most weight.

     The next exercise is the Side Lateral Raise. This exercise emphasize the side deltoids, creating definition and extra size. This is a great exercise for developing wide shoulders.

Starting Position

Ending Position

1. Begin with dumbbells at your sides, bend forward slightly at the waist.
2. With arms bent, raise your arms until they are parallel with the ground.
3. Squeeze at the top and SLOWLY lower the weight back down. DO NOT go above shoulder height as this will cause shoulder injury.

    
You can also perform this exercise with straight arms, which is useful in adding variation to your workout, and will allow you to target your shoulders at a slightly different angle. Straight-arm Side Lateral Raises also put less stress on your shoulder joint.

     The third exercise is the Front Lateral Raise, which targets the front deltoids. This exercise is great for creating separation between the chest and shoulders, as well as adding additional mass and definition.

Ending Position

1. Begin with arms at your sides, similar to the side lateral raise (except you do not bend forward.) Also, no bend in your elbows.
2. Raise your arms straight up until they are parallel with the ground.
3. Squeeze at the top and SLOWLY lower the weight back down. DO NOT go above shoulder height as it will cause shoulder injury.

     The variation I feel is best for this exercise is a version using a neutral grip (thumb facing upward.) This variation is less stressful on the shoulder joint and allows you to use slightly heavier weight. Keep in mind that weight should not sacrifice form.

     Finally, the final exercise -- Reverse Flys. I cannot stress enough the importance of this exercise. It is important not only for bodybuilding, but for any exercise routine. It improves posture by strengthening the rear deltoids that pull the shoulder backward. And it is also important for shoulder alignment.

     If your rear deltoids are considerably smaller than the front and side heads, your shoulder joint will be pulled forward out of its healthy position. This is the case in people who perform a lot of pressing exercises (shoulder press, bench press) and few pulling movements.

     Reverse Flys protect the structural integrity of the shoulder joint by strengthening the rear delts and creating muscle balance between all 3 heads of the shoulder joint.

Starting Position

1. Begin this exercise with dumbbells at your sides. Bend over until your body is parallel or close to parallel with the ground. Keep your knees slightly bent.
2. With bent arms, raise your arms up until your shoulder blades touch. IT IS VERY IMPORTANT TO SQUEEZE AT THE TOP. Then SLOWLY lower the weight back down.

     A variation of this exercise involves lying on your stomach on a flat bench and performing this exercise. This will allow you to use heavier weights since you do not have to focus on keeping your form as in the standing version.

     Now shoulders are just one of those muscles that you have to work hard for them to grow. Your shoulders are involved in most upper body movements, and that gives them outstanding durability. You will have to spend hours, and lots of time and energy, to see them grow. Be patient with them, but do not slack off when it comes to them.

     You should focus on high volume for shoulders. Try working your way up to 4 sets, 10 reps for each exercise. Keep your rest time to 90 seconds or less.

     Shoulders injuries are also one of the most common in the gym. Even if you do not outright hurt them, they can deteriorate over time. This can be prevented by (1) using weight you can handle and (2) stretching them. A shoulder injury affects virtually every exercise.

     So that is our first exercise routine. Be sure to tune in later for more good stuff.

     Get Stronger!
          -Nas