subject: Build Shoulders – The 4 Best Exercises to Build Shoulders [print this page] Build Shoulders The 4 Best Exercises to Build Shoulders
For a lot of trainees, shoulders can be one of the hardest body parts to grow and improve. However, you should never give up! A big pair of shoulders makes you look powerful and strong and will help your strength in all sorts of movements in the gym. Here is a great workout you can use to build shoulders.
1. Military Press
The true military press is the hardest form of overhead press one done standing, with a barbell, with a super-strict form and full range of motion from neck to lockout overhead. It is also one of the beset ways to build shoulders. However, many people find that they can move more weight and get more out of their workouts if they use other variations. You can use barbells instead of dumbbells, and you can do the exercises seated. My personal favorite is the seated dumbbell overhead press. Whichever type of press you choose, use a heavy weight and work up to 2 top sets of 6-8 reps first thing in your workout.
2. Side Raises
Another essential movement to build shoulders is the side raise or lateral raise. Most people will find that the traditional dumbbell raise offers the most benefits for gaining size and thickness in the shoulders. To perform dumbbell side raises, pick a pair of moderately heavy dumbbells, lean forward a bit, and raise them until your arms are roughly parallel with the ground. It's okay to use a bit of a swinging motion, but don't get carried away you want to feel the movement in your shoulders. Do 3-4 sets of 10-12 reps on this movement.
3. Bench Over Raises
Bent over raises, or rear raises, are not quite as important as side raises, but most people still find them essential to build shoulders that are thick from front to back. This exercise is essentially the same as side raises, only it is performed bending over. This way, when you raise the dumbbells above the ground, the back head of your shoulders takes the brunt of the work. Again, do 3-4 sets of 10-12 reps.
4. Barbell Shrugs
While they are not technically part of the deltoid muscle group, shrugs are essential to build shoulders that are fully developed. They work your traps which go together with your shoulders to give your physique that full, thick look. To do this movement, simply hold a barbell right in front of you and shrug your shoulders up as hard as possible. Work up to 2-3 heavy sets of 10-12 reps and don't skimp on the weight! With such a short range of motion, most people can really pile on the plates for this movement.
