Best Shoulder Workout For Mass
Shoulder workouts typically include exercises such as overhead presses, lateral raises, front raises, rear deltoid flyes, and upright rows. It's important to vary your exercises and use proper form to target all three heads of the shoulder muscles and avoid injury. Additionally, incorporating a mix of heavier weight and higher reps can help build strength and size in your shoulders. It's recommended to consult a professional trainer or coach to create a tailored workout plan that meets your specific needs and goals. Here I will list the best shoulder workout to do for mass.
Overhead Press or Military Press
The overhead press, also known as the military press, is a compound exercise that primarily works the shoulders, but also engages other muscles such as the triceps, upper chest, and upper back. To perform the overhead press, follow these steps:
- Stand with your feet shoulder-width apart and grip a barbell or dumbbells with your hands slightly wider than shoulder-width apart.
- Lift the barbell or dumbbells up to your shoulders, keeping your elbows under the bar.
- Press the weight overhead, extending your arms fully, and keeping your core tight and your back straight.
- Lower the weight back down to your shoulders, keeping your elbows under the bar.
- Repeat for your desired number of reps.
Remember to start with a weight that you can comfortably handle with good form, and gradually increase the weight as you become stronger. It's also important to engage your core and keep your back straight to prevent injury. I would recommend starting your shoulder day with this excercise.
3-5 sets of 4-6 reps
Start with some light weight to warmup and then add some heavy weights.
Lateral Raise
The lateral raise is an isolation exercise that targets the side (lateral) head of the shoulder muscles. Here are the steps to perform a lateral raise:
- Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing your body.
- Keep your arms straight and raise the dumbbells out to the sides until they reach shoulder level. Make sure your elbows are slightly bent, not locked.
- Hold for a second at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for your desired number of reps.
Remember to start with a weight that you can comfortably handle with good form, and gradually increase the weight as you become stronger. Avoid swinging your body or using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury. It's also important to engage your core and keep your back straight throughout the exercise.
4 sets of 8-12 reps
Front Raise
The front raise is an isolation exercise that primarily targets the front (anterior) head of the shoulder muscles. Here are the steps to perform a front raise:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Keep your arms straight and lift the dumbbells straight out in front of you, raising them to shoulder level. Make sure your elbows are slightly bent, not locked.
- Hold for a second at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for your desired number of reps.
Remember to start with a weight that you can comfortably handle with good form, and gradually increase the weight as you become stronger. Avoid swinging your body or using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury. It's also important to engage your core and keep your back straight throughout the exercise.
4 sets of 8-12 reps
Rear Deltoid Flyes or Reverse Flyes
Rear deltoid flyes, also known as reverse flyes, are an isolation exercise that target the rear (posterior) head of the shoulder muscles, as well as the upper back muscles. Here are the steps to perform rear deltoid flyes:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Lift your arms out to the sides, keeping your elbows slightly bent and lifting until your arms are parallel to the ground.
- Hold for a second at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for your desired number of reps.
Remember to start with a weight that you can comfortably handle with good form, and gradually increase the weight as you become stronger. Avoid swinging your body or using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury. It's also important to engage your core and keep your back straight throughout the exercise.
4 sets of 8-12 reps
farmer Carry
The farmer's carry is a full-body functional exercise that primarily targets the muscles of the legs, back, and grip, but also engages the shoulder muscles as stabilizers. Here are the steps to perform the farmer's carry:
- Stand with your feet hip-width apart, holding a heavy weight in each hand, such as dumbbells, kettlebells, or heavy bags.
- Lift the weights up to your sides, keeping your back straight and your core engaged.
- Walk forward in a straight line, taking short, quick steps and keeping your shoulders back and down.
- Continue walking for your desired distance or time.
Remember to choose a weight that challenges you but allows you to maintain good form, and gradually increase the weight as you become stronger. Keep your shoulders back and down throughout the exercise, and avoid rounding your back or slouching forward. The farmer's carry is a great exercise to improve grip strength, balance, and overall functional fitness.
3 sets of 30s walking
Conclusion
If you want to see how to do the workout click the links below. I put a link to a YouTube video that explains how to do each exercise. Click this if you want to see my personal favorite workout. But this is recommended for advanced users only.
Overhead press or military press
