Min menu


Top Articles

Build Your Best Shoulders - 5-Exercise Workout For Delt

5 Best Shoulder Exercises to Build the Ultimate Workout

Seated (Barbell) Military Press.

Barbell press is very effective because it focuses on all three shoulder muscles, so you are really building up your shoulders. You can add some serious weight without worrying about getting hurt. People prefer the seated military press position because when you do the standing version of it, you must focus on a lot of balance and stability in your lower back in order to perform it properly.

If you have a lower back training already, from an exercise like squats and deadlifts, you don’t need any additional lower back training. Be sure to bring the weight all the way down to your chest in a slow and controlled way. Try to keep your elbows right under the bar and fight the feeling to want to flare them out.

Seated Dumbbell Press 

Best shoulder workouts focus on building size and strength and that’s what dumbbell variations of the press can do.
Position yourself on a bench with your back upright and straight. Grab a dumbbell in each hand and try to hold them just outside of each shoulder with your thumbs pointing in toward each other. Just simply press the dumbbells up over your head and return to the start position of your shoulders.

Dumbbell Front Raise.

This is maybe the best exercise to focus on targeting the anterior deltoid. Dumbell front raise exercise coupled with the presses is going to give you the results you are working so hard for. 

Side Lateral Dumbbell Raises.

This is the really effective way to build up the medial (the middle) deltoid. You really must focus on this, this muscle is generally the overdeveloped area when in comparison to the anterior, since a lot of people spend their time focused on chest pressing. How your shoulders get bigger and stronger, you are going to find it hard to keep the proper form as you are attempting to lift both of the dumbbells at the same time. You can try a hanging variation of this exercise to keep doing it without cheating.

Rear Dumbell Raises

Your posterior deltoid is actually the weakest but and the smallest muscle in this group. This little muscle still needs his fair share of attention so you aren’t completely flat in the back.

The very important thing to remember is the progression is the most important aspect of growing your muscles. You must keep progressing and pushing yourself and part of that process requires refueling for muscle growth with ample, clean protein.

Sometimes you can increase the amount of weight you can push and see how far you can go.

If your body doesn’t get any stronger, you are not going to get any bigger and better. But focusing on building your strength with these exercises and eating healthy is going to give you what you want big, strong shoulders.