noir Build muscle Gym: Best Shoulder Exercises Neglected !!!! Build muscle Gym Build muscle Gym: Best Shoulder Exercises Neglected !!!!

Best Shoulder Exercises Neglected !!!!

Best Shoulder Exercises You're Not Doing

When it comes to exercises on shoulder day, overhead presses combined with single-joint moves for the front, middle, and rear delt heads is as routine as it gets.

Strength Training for Fat Loss, and Building Muscle and Performance
But if your shoulder workout is as stale as a year-old loaf of bread, we've got seven delt movements that are highly uncommon, making them perfect choices to bake right into your routine.

How important is introducing fresh exercises into your workout ? A 2015 study published in the Journal of Strength and Conditioning Research suggested that changing exercises is more important than loading schemes in improving strength.1 If you've been following the same old routine and not seeing results, perhaps it's time to work some of these novel exercises into your delt workout.

NOTE : Consider inserting one or more of these movements into your shoulder routine to get growing again.


A multijoint movement that emphasizes the front and middle delts, alternating the stress from one side to the other.

If you have shoulder problems that prevent you from doing overhead presses, angled presses are a good option because you're not going as high above your head; you're not closing the shoulder joint as much, It's a way to train shoulders in a pressing action that's a little more shoulder friendly.

Instead of using just one side at a time during the movement as with the single-arm landmine press, you're using both arms, pressing up to your midline and then lowering to the opposite side. Here, you're doing a triangle motion again. You still have an offset load, but you're not pressing it vertically. The load is pressed in more of a diagonal fashion and back and forth between sides.

 Tips : As with the kettlebell shoulder-to-shoulder press, determining the right weight is tricky because for every two reps, each side becomes a prime mover and then a secondary one. So do an even number of reps between 12-20 overall, counting each time you lift as a single rep.

If you've got shoulder pain, this might be your go-to shoulder press; otherwise, do it later in your workout. Heavy shoulder presses should be the first exercise in your routine.


A single-joint movement for the rear delts.

This movement is a variation of bent-over lateral raises. A recent study showed that the EMG activity for the posterior deltoid and infraspinatus was greatest when performing a reverse fly with a neutral hand position (palms facing each other) compared to a pronated (palms-down) grip Gripping the dumbbell such that your pinkies butt against the inside plates forces you to resist shoulder internal rotation by using more of your posterior delts as external rotators. That creates higher activity for the rear delts.

Tip : If you're using the machine version of the reverse fly (done on a pec-deck machine), opt for the neutral hand position. However, the machine version will not allow you to use an offset grip. Do this exercise toward the end of your shoulder workout, performing 4 sets of 6-12 reps.


A single-arm (unilateral) multijoint overhead press that emphasizes the front and middle delts.

many people find traditional overhead presses uncomfortable or even painful because the repetitive nature of going directly overhead can inflict cumulative damage to shoulder joints. "The angled press instead allows the shoulder to follow a more natural arc, making it a more comfortable variation of the shoulder press, even for individuals who have shoulder problems," he says. He adds that pressing just one side presents an added challenge, because the weight's off-center, so your core has to work harder.

Tip: You'll want to attach one end of the barbell into a rotational device, called a landmine, that's fixed to the ground. Keeping your knees unlocked for better balance, press overhead and forward to full arm extension. Do all reps for one side before repeating with the other. recommends 6-12 reps for 4 sets.


A multijoint overhead press that emphasizes the rear and middle delts.

You won't find many (if any) shoulder presses that recruit the rear delts as a primary mover, but here's one, courtesy of personal trainer Shawn Carlson at Bodyfit Boise in Boise, Idaho. Set the incline bench to a steep angle, and lie prone against it (chest facing the bench), performing a shoulder press. It really engages the rear delts along with the middle and upper traps.

Tip : Do this after your heavy presses that primarily target the front delts, middle delts, or both. Perform 4 sets of 6-12 reps.


A single-joint movement for the middle delts in which the range of motion is slightly redefined.

Leaning away from a stationary post increases the middle delt head's time under tension. That's because when done standing, the first 15-30 degrees are governed by the supraspinatus of the rotator, but now that you're leaning, you remove the supraspinatus and engage the middle head right from the start. By the time you reach shoulder level or higher, you've stimulated the middle delt head fibers through a greater range of motion than you can during the standard version.

Tip : With a dumbbell in your outside hand, find a stable post and stand next to it, feet together, grabbing it securely at shoulder level and leaning away from it until your arm is fully extended. Lock a very slight bend in your working-side elbow that you must hold for the duration of the rep.

Do this movement after your heavy multijoint presses for 4 sets of 6-12 reps. Combine it with single-joint moves for the front and rear delts to ensure you hit all three delt heads with isolation moves.