Build Big Shoulders 6 Press Exercises For Hardcore Delts

 

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Build Big Shoulders: 6 Press Exercises For Hardcore Delts The press was one of three lifts in Olympic lifting until 1972 when it was deleted due to hardship in judging. I feel it’s easier to judge than the other two lifts, the snatch, and clean and jerk. Tip: Build Big Shoulders With Bodyweight Develop this skill and you’ll not only build your delts and triceps, you’ll also improve your shoulder health.

You might even have some fun. This exercise will not only build big delts but also pack size on the traps and upper back while simultaneously developing explosive power. Sample Shoulder Workout: Day 1. Standing DB Press3 x 8, 6, 10 x 120.

Lateral Raise4 x 10-12 x 30. This would be done on an upper body day, a push day or a vertical push day if you follow a movement. We all want to get big shoulders with capped delts.

But many go about it the wrong way. In this post, you’re going to get a shoulder workout that you can do with dumbbells only.. And I’m going to show you why using dumbbells may be a better way to build big shoulders. Exercise 4. Dumbbell Shoulder Press.

The delts should be very much pre-exhausted by now and are ready to take the workout to the next level, dumbbell shoulder press. I tend to begin with the arnold dumbbell press, and as the weight increases change movement to traditional pressing, that is, palms forward through the whole movement. Exercise 5. An exercise that has fallen out of favor with many, the barbell upright row remains an excellent size-building movement for the delts.

Here Brandon takes a shoulder width grip and raises the bar to his lower pec region to prevent impingement of the rotator cuff, and possible injury. First of all, the best shoulder workout for mass is focusing on lifting heavy weights. For solid, big shoulders, aim for a rep range of either 4-6 or 5-7. Secondly, the best shoulder workout focuses on exercises that allow for safe and sufficient progressive overload.

Of course, training in frequency and volume is also critical to your success. Anterior Head (front): The main function of this muscle is to lift the arm out in front of the body. The front head is heavily involved in all pressing exercises.

Medial Head (side): This muscle is responsible for abducting the arm out to the side and away from the midline of the torso. This muscle is involved in overhead press exercises, but benefits from more direct isolation such as side. Make sure you are rotating through exercises over a 4 to 6-week period and providing your rear delts with new and challenging movements and weights to keep progressing.

Tip 3: Incorporate Advanced Training Techniques into Your Rear Delt Workouts. Advanced techniques refer to techniques such as pause reps, drop sets and supersets. These are ways. The greatest physiques of all time have always had one defining quality – strong shoulders. Think of all the greats, Arnold Schwarzenegger, Frank Zane, Shawn Ray, they all had strong and proportionate shoulder physiques.

One defining quality to all of their workout programs – bodyweight shoulder exercises. Bodyweight shoulder exercises are some of the best ways to develop strong shoulders.

List of related literature:

delts do the work instead of the trapezius).

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Here’s the path to developing optimal power output from the shoulders: Perform a wide swath of exercises that stabilize the shoulders from a variety of ranges.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

To focus the movement on the delts, concentrate on proper form throughout the body.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

• The military press is the best all-around shoulder exercise you can perform.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Effective upperbody exercises include bench press, incline press,military press,uprightrows,shoulder shrugs, triceps extensions, and arm curls.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

Try the Scott press that helped Mr. Olympia Larry Scott in his quest for cannonball delts.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

The exercises here are ordered to first work the shoulders and chest:

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

This exercise is great for developing the rear delts, which are a key to good shoulder development.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

The best exercises for your front and middle delts are shoulder presses and shoulder raises.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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34 comments

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  • I paused at 8:33 and noticed your shoulders are bigger than your head, but, also noticed your skin looks kind of strange, is that sideffect from vitamin S?

  • I won Mr. Ontario (Bodybuilding) but was living a life of lies, steroids, self obsession, depression, divorce & rage until I came back to Christ. I now write online articles and I’m a guest on US and Canadian radio stations and I co-host on late night TV seen across Canada. It’s an adventure once you your God-given destiny. TV INTERVIEW HERE: https://www.youtube.com/watch?v=1FSvmxT_2YM

  • Roids or not this young man has freaky genetics, I love all the skinny lazy people yelling roids.
    Especially when they look malnourished.

  • No bro thank you for taking time to drop fitness knowledge. I try my best not to forget my rear deltoids, but sometimes it happens lol. Will definitely be using the incline DB movement on shoulder day. ��

  • When doing bench press should I push the bar all the way up or stop like hes doing almost 75% up and then bring it down?

    Also what’s the difference?

  • Marvellous production with this video bro.. The recording, the editing, even the music was awesome and of course the workout. You’re always an inspiration Simeon

  • Hey Simeon, great video as always. What type of dietary supplements would you recommend if I’m aiming to build muscle while burning fat?

  • Warm… go heavy… stay heavy… warm down nice and clean… this technique is very effective.. i have gained 5kgs in two and a half weeks.. you should all try it out and also make sure to your diet stable.. NICE ONE THERE PANDA

  • I just want to say congrats to the video producer. Its really some amazing work. I watch this video regularly to motivate myself before hitting the gym. Great job!!

  • hi bro, can u try to do a video that give an example for the weight of the dumbbell or plates that u hit each of every set? that will really helpful

  • This is the only guy on YouTube that you can look at his physique and go, “Yeah, I need to learn THIS guy’s shoulder routine.”
    His physique is very unique in that he has one of the best upper body physiques I’ve ever seen before.

  • Ulisses is my goal when I go to the gym, I’m at a good place now, working out hard consistently for 13 years now, started in my mid teens.

  • Research says that behind the head and infront does the exact same thing as in there is literally 0 difference but behind the head can cause injuries… but as u said youre a veteran in weightlifting so you surely know how to do it safely but for someone to TRY it out for the first time is kinda risky. They might not get as lucky or help like you did

  • In face pulls your thumbs have to point yourself, not the opposite. In that way, you avoid internal rotation of your rotator cuff.

    Yes, I watch AthleanX. ����

  • Hey man can you do a video on old-school steroid stacks the guys in the 50s and 60s used? Cause I actually would like to look like Steve Reeves, Larry Scott, Reg Park, Chuck Sipes, Freddy Ortiz etc.
    Cool workout btw!

  • Training tips: cup of roids with breakfast, horse piss to wash it down, chicken and rice, horse tranquilizer, egg whites and butthole, cup o roids, and a protein shake and just like that you’re disgustingly buff

  • If phil heath had competed with this big abdomen he lugs around in the golden era they’d have laughed this fat fuck off the stage….
    This is not body building. This is only muscle building without aesthetics or flow. These big abdominal muscles are a disgrace to the beauty of this super alpha sport. We have to rectify…..we cannot respect big abdominal muscles. Never. Never. Never.

  • These fat fucks are literally scared to workout shirtless because they know their stomachs look really bad. They want to look like bodybuilders but they’ve somehow become ugly with these huge abdominal muscles that look really stupid. Who likes big abdominal muscles? Nobody.

  • Simeon we are the fans of yours but you disappoint us one thing, whenever fans ask about sound track of this video you ignore. You motivate us a lot and we follow your training ideology but when it comes to soundtracks you don’t share. Please I will appreciate a lot if you share the soundtracks of this video. Thanks.

  • 5:12bending the elbows like that means your now using a lot of mid back!.. simply keep arms straight and fly out in front of u in a Y shape and all the stress is on the rear delt!

  • I have always 1 question ❓

    U never show ur Supplements in workout.

    Diet & Workout is incomplete without supplements.

    I always see ur videos ��.
    I want which supplements u take?
    I want ur advice about supplements.
    Make a video �� on Supplements.
    ��

  • I been watching you twice a day. I am a vegetarian and I went from 285 to 269 in less than 3 weeks. Oatmeal for breakfast is my favorite. I will tell everyone I know about your for motivation. (Your body can shape your attitude.) Thanks your a gift from above.

  • He should slip in an ab day someday before the Olympia….at this rate of ignoring his abs its gonna be obvious he’s going to not happen….which is expected. No rib box…massive tummy…zero V taper…huge abs….since when did shit start winning over aesthetics?
    There’s a snap of Arnold in his hay days lifting his workout vest to show his flat and small abs….these fattys can’t even think of doing that. Shame on you Phil boy…..you lost the plot…..the central body plot. Unforgivable.

  • Any one know why he used straps, it’s actually a really good idea of taking out the firearms and keeping that feeling going and the tension on it with out any other muscle group jumping in I’m useing that

  • You train legs anymore? They look skinny as fuck. No trolling genuinely curious if you just focus on upper body now that you don’t compete anymore

  • I find it very difficult to hit much rear delts and grow emphasis. I’m not sure if I’m going to heavy or too low to actually feel the contraction. Pls help me with this

  • Lol I always wanted to be fit and never wanted to be that big before but by watching your videos man I wanna be even bigger than you ����

  • 0:02 Overhead Dumbbell Press
    1:49 Overhead Dumbbell Press but together
    2:37 Front Raise Using Cables
    4:28 Shrugs on machine
    4:57 Front Raise with Dumbbells
    5:39 Finisher but not good for shoulder, i guess

  • Lats in the pocket for chest flys. Take it from me, a guy who’s been doing high volume for over a decade and now deal with shoulder pain on push days to the point where I avoid presses and need to warm up/mobility for like 15 mins. And I’m not even old.

  • I really admire Simeon humble personality, super sick body, his grunts sound amost menacing, comparable to the ones of a lion, and he really gives content worth of watching all the time woth lots of tips… if Id need or want a PT, it had to be SP… and I dont care if he‘s all natty or not… hope the scene will top to debate on it and just appreciate the content

    Had To Be Said!

  • Thanks Simeón panda for your video and hard work with dedication I can’t wait to get to the GYM, thanks.. you are the real people’s champ

  • Underestimated the trx flys that you go down press up and yea I got to 5 nice ones and feel a crazy stretch at first I was like bruh I don’t feel anything now I started they feel good bulked up this past 2 months with heavy and mix of hypertrophy and now shredding to 165 from 177

  • 1:00 1:48 he cares that much about what people think about him that he feels like he should lift like a bodybuilder everyday whether or not he’s hurting? I feel sorry for people with that mindset

  • love the quality of this video sim, ����I can see you put a lot of time in your videos, Background music & workouts really builds the motivation up. now I’m going out to do this workout.
    Peace✌�� australia ����
    Peace ✌��