If you’re serious about building a muscular body, developing your shoulder muscles is a very important part of the process. Bodybuilders work hard to get a v-tapered look and a key part of achieving it is by making your deltoids thick and round. And the good news? You can build shoulder muscles with very little work.
Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.
Your shoulder is a three-headed muscle that is used to lift and rotate your arm. The anterior (front), medial (middle), and posterior (back) make up the three heads of the shoulder muscle.
Using a raise and an overhead press is more than enough to stimulate all three heads of the muscle.
When looking to build shoulder muscles, the overhead press should be your main exercise. There is hardly any other lift that can match the power of this move. Although both dumbbells and barbells can be used for overhead presses, dumbbells offer quicker results.
Working with dumbbells helps you to move naturally and stops your stronger arm from doing the majority of the work when you are training to build shoulder muscles. In addition to this, the barbell shifts too much of the stress to your upper chest and using dumbbells is a great way to ensure your shoulders bear all the strain.
The seated overhead dumbbell press is a solid, core exercise to build shoulder muscles. Get some dumbbells and find yourself a bench with a vertical back support. Press the dumbbells overhead, stopping just short of your elbows locking, and lower them back to your shoulders.
The next exercise to consider is a basic side lateral raise to build shoulder muscles with the help of dumbbells. The medial head of the shoulder is targeted when performing this exercise. This exercise helps you increase your shoulder width and takes you one step closer to attaining a wider upper body.
Hold your dumbbells with your palms pointing inwards while standing with your knees slightly bent. Bending your elbows slightly, lift the dumbbells to your shoulders and return to the starting position.
If you are trying to get big and strong shoulders, the only exercises you need are the side lateral raise and overhead press. You can build shoulder muscles without a lot of direct work, since any upper body exercise puts strain on the shoulders.
A lot of people do too much work to build shoulder muscles and as a result, hinder the outcome. This is why you should avoid isolation exercises for the posterior and anterior heads.
You are already working the anterior heads during chest pressing movements and the posterior heads with rowing movements. Doing a few extra sets once in a while is fine, but you should really focus on trying to minimize the volume.
Do not focus on quantity when you build shoulder muscles; focus on quality instead.
Shoulder routines you can try….
Shoulder Routine #1
Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
If you want to continue with isolation exercises for the front and rear heads, try the following routine.
Shoulder Routine #2
Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise – 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps
That’s all there is to it.
Don’t be a slacker—push it to concentric muscular failure on every set and keep it going until you can’t perform further reps without losing proper form. Keep track of your workouts and push yourself for increased performance each week by adding more weight or increasing the number of reps.
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