Shoulder Workout- 4 Easy Shoulder Exercises for Big Delts!

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If you want big, strong, 3d delts that pop, you want to do these shoulder exercises and Shoulder workouts.

Understand your shoulders

Your shoulders are comprised of three major muscles known as the anterior (front) deltoid, the lateral (side) deltoid, and the posterior (back) deltoid.

The best shoulder exercises are pushing movements that allow you to safely move heavy loads and best improve your shoulder strength.

The muscles of the shoulder area are referred to as deltoids or “delts”, these include three distinct sets of muscle fibers;

  • Anterior deltoid, which is the front part of the shoulder.
  • Medial deltoid, which is the middle part of the shoulder.
  • And posterior deltoid, which is the rear part of the shoulder.

Shoulder Workout

When building an aesthetically pleasing set of shoulders which look good from all angles (front, side, and back), you simply have to focus on maximizing the size and strength of these three groups of muscle fibers.

Building big shoulders are not only a true sign of strength and masculinity, they are also guaranteed to assume respect among other men and get glaring views from the opposite sex (that’s right, an Australian study suggests that a wide set of shoulders is even more important “quality” in men than height or dick size).

4 Easy Shoulder Exercises for Big Delts!

Shoulder Workout

Like with most muscle groups, there are scores of shoulder exercises you can choose from but only a small handful are really necessary.

These are the exercises I’ve used to dramatically improve my shoulders. They will help you do the same.

 

  1. Seated or Standing Overhead Press

Seated or Standing Overhead Press

Barbell and dumbbell pressing is the most effective way to build your shoulders because although it focuses on the anterior head of the deltoid, it also involves the other two, and it allows you to push heavy weight without risking a shoulder injury.

You can do 6 to 8 weeks of heavy barbell pressing followed by 6 to 8 weeks of heavy dumbbell pressing.

The standing barbell shoulder press is an amazing exercise which targets a lot of muscle and increases the stability of your core this exercise will add mass to your shoulders.

This exercise offers the benefit of improved shoulder health and protection against injuries when done correctly. First off, it makes the shoulder muscles stronger in general. Second, and most important, it trains the anterior deltoid, lateral deltoid and posterior deltoid relatively evenly, which helps maintain proper muscular balance.

  1. Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

The dumbbell side lateral raise is the most effective exercise for building the lateral deltoid, which needs targeted work to keep up with the anterior head. Pressing alone won’t get the job done.

if you’re looking to carve out a set of round, broad shoulders that really stand out and get noticed, a properly executed side lateral raise is a key exercise in your training arsenal.

This is because side lateral raises target that often hard-to-hit lateral head of the shoulder (also referred to as the “side delts”), which is the most important of the 3 shoulder heads to develop if you really want to maximize your overall delt width and thickness.

  1. Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise

The posterior (rear) deltoid is the smallest and weakest of the three heads of the shoulders, but it shouldn’t be neglected.

If you want “three-dimensional” shoulders that don’t fall completely flat in the back, you want to train your rear delts. And the dumbbell rear lateral raise is a great exercise for this.

The dumbbell rear lateral raise is an isolated movement to increase hypertrophy and engagement of one of the smallest muscles in the shoulder, the rear deltoid. Increasing the health and muscular development of the posterior (rear) shoulder is critical in not only the overall aesthetics of the shoulder itself, but for pressing and pulling performance in sports like powerlifting, weightlifter, and functional fitness. 

  1. Dumbbell Front Raise

Dumbbell Front Raise

The dumbbell front raise is an effective exercise for targeting the anterior deltoid.

When it comes to working on your front delts, there is no finer exercise than the front raise.

Front dumbbell raises are the best exercise to isolate the anterior deltoid head

Remember–Progression Is the Key to Muscle Growth

That’s it on the exercises. Out of all the dozens and dozens you could do, these 4 are all you need to build strong, full, and functional shoulders.

The key, however, isn’t just doing the above exercises. It’s progressing on them. That is, increasing the amount of weight you can handle over time.

Remember that as a natural weightlifter looking to get bigger, you must focus on getting stronger.

If you want to look jacked, you’re going to need big, strong, defined delts. And especially if you want to look jacked with clothes on.

Most weightlifters know this but fail to get the shoulders they really want mostly due to making one or more of the following mistakes:

  • Focusing on the wrong shoulder exercises
  • Focusing on high-rep training doing drop sets,super set
  • Neglecting progressive overload

And by the same token, you can basically guarantee good results by going in the other direction:

  • Focusing on compound exercises and supplementing with isolation work
  • Doing a lot of heavy lifting
  • Ensuring you’re progressing over time

If you follow those principles, you can’t go wrong, and especially if you put most of your time and effort into the following 4 exercises:

  1. Seated or Standing Overhead Press
  2. Dumbbell Side Lateral Raise
  3. Dumbbell Rear Lateral Raise
  4. Dumbbell Front Raise

Shoulder Workout Routine

Exercise Sets Reps
Seated or Standing Overhead Press 3 6-8 Reps
Dumbbell Side Lateral Raise 4 8-12 Reps
Dumbbell Rear Lateral Raise 4 8-12 Reps
Dumbbell Front Raise 4 8-12 Reps

Conclusion

Building big shoulders is not rocket science, and although some people try to make it sound like it would be astronomically complex, the reality is that you just need to properly work those three deltoid heads, anterior, posterior, and medial.

You don’t need fancy drop-sets, no muscle confusion bullshit, or any other weird trickery. Just hit the shoulders a few times a week with focus and intensity following the above guidelines and you’ll grow.

also dont forget to check out 4 of the Best Workout Routine For Men To Build Muscles


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