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Shoulder Exercises For Big Delts

April 5, 2010 by admin  
Filed under Muscle Building

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It has been said that the size of the shoulders are a measure of our strength. Most guys in the gym want a large broad set of shoulders so its important to do the right shoulder exercises to get this look fast and safely. I know from experience shoulders are the muscle group that tends to get injured frequently because people don’t perform their shoulder exercises correctly and with good form.So essentially, it is very important when working the shoulders to make sure they are fully warmed up before starting to lift any heavy weights and that you limit the amount of overhead pressing in a shoulder workout.  It is very easy to carried away and injure your shoulder (as I have found on a few occasions) and this can limit your whole upper body routine which is extremely frustrating.

So with that in mind if your looking to build a big pair of cannon ball shoulders then here are what I consider the 3 best shoulder exercises

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Overhead Press – This is the most frequently practiced shoulder exercise and is the best for working all 3 heads of the deltoid. Overhead Presses are just the best for packing on size as you can use heavy weights.You can perform this exercise seated or standing and with barbells or dumbbells. A lot of people still perform the barbell press behind the neck but this in my opinion is risky and raising the chances of injury. I prefer to bring the bar down so you elbows are at 90 degress before pressing up again. Regardless of what equipment you use maintain good posture and your head straight throughout the entire exercise.

Lateral Raise – Great for working the mid delt area and shaping the shoulder muscle With this exercise, you will stand with your feet about hip width apart. With a dumbbell of reasonable weight in each hand, you will slowly raise each of the weights out to your sides. Remember to keep a slight bend in your arm at the elbow. Slowly lower the weights, and repeat. For extra tension only bring the arms down half way before raising them up again.
Reverse Fly – A shoulder workout should include shoulder exercises for all 3 muscles in the deltoid to get a balanced appearence and reduce the risk of injury. The reverse fly targets the rear of the deltoid and again should be approached with caution. I prefer to perform this on a adjustable bench set to a 60-degree incline position. Get a pair of light dumbbells and lie chest down on the bench. With your chest supported by the bench, raise the DB’s up and out to your sides in a Y pattern. From above it will look like your upper body is forming the letter Y. As you raise the weights, your shoulder blades should come together. Apart from your rear delts this exercise works less-often used muscle groups including the middle portion of your traps and your rhomboids (between your shoulder blades).
These shoulder exercises will give an all round workout that will hit every area of the shoulder muscle. As I mentioned earlier it is important that all parts of the shoulder are targeted when working out. As far as sets and reps go, stick with what you can do safely. If you feel like you are straining and cannot maintain your form then lighten the weight.

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  1. Exercises for a great shoulder workout | Build Muscle Fitness Equipment blog says:
    August 14, 2009 at 3:04 pm

    [...] shoulders can give a image of power and is probably the first muscle group to be noticed.Therefore shoulder exercises tend to get a lot of focus in the gym and hence expose the area to injury..  To reduce this [...]

  2. Shoulder Exercises to pack on muscle | Bodybuilding Blog says:
    October 21, 2009 at 10:09 am

    [...] give a image of power and is probably the first muscle group to be noticed.With this in mind the shoulder exercises tend to get a lot of attention in the gym which can make the shoulders vulnerable to [...]



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