When it comes to building an impressive upper body, broad, strong shoulders are key. Well-developed deltoid muscles not only add to the aesthetic appeal of a balanced physique but also enhance overall upper-body strength, improving performance in other exercises.
For young bodybuilders, shoulder training is crucial, but it’s important to choose the right exercises that promote both growth and strength without risking injury. This article explores the top 4 exercises that are effective for building powerful shoulders. We’ll break down how each exercise targets the three heads of the deltoids (anterior, medial, and posterior) and explain why they’re perfect for young bodybuilders looking to level up their shoulder gains.
The Importance of Shoulder Training
- Shoulder muscles are essential for nearly every upper body movement.
- Strong shoulders improve performance in bench press, overhead press, and pulling exercises.
- Training the shoulders builds stability and reduces the risk of injury in other exercises.
3 Underrated Ways to Build Muscle
1. Overhead Press (Barbell or Dumbbell)
The overhead press is often referred to as the king of shoulder exercises. It’s a compound movement that engages not only the shoulders but also the triceps and upper chest. For young bodybuilders, this exercise is foundational for building size and strength.
How to perform:
- Start by standing with feet shoulder-width apart, holding a barbell or dumbbells at shoulder height.
- Press the weight directly overhead while keeping your core tight and spine neutral.
- Lower the weight back to shoulder level with control.
Benefits:
- Targets all three heads of the deltoid, with a focus on the anterior and medial heads.
- Builds overall upper body strength and enhances shoulder stability.
- Improves overhead strength, which is useful in many other exercises.
Tips:
- Keep your elbows slightly in front of your torso for better shoulder alignment.
- If using dumbbells, rotate your wrists slightly inward at the top for a more natural shoulder movement.
- Start with lighter weights to perfect your form and avoid shoulder strain.
2. Lateral Raises
Lateral raises are a key isolation exercise that focuses on the medial deltoid, helping to build width and give shoulders a capped look. They’re a simple yet effective exercise for young bodybuilders aiming to create well-rounded shoulders.
How to perform:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand by your sides.
- Keeping a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height.
- Lower the dumbbells slowly back to the starting position.
Benefits:
- Isolates the medial deltoid for targeted growth.
- Helps develop shoulder width, contributing to a more balanced physique.
- Great for focusing on mind-muscle connection, especially in lighter weight ranges.
Tips:
- Avoid using too much momentum or swinging your body to lift the weights.
- For extra intensity, hold at the top of the movement for a second before lowering the weights.
- Use lighter weights and higher repetitions to prevent injury and maximise the pump.
10 Tips to Build Muscle as Quickly as Possible
3. Face Pulls
Face pulls are an underrated exercise for the posterior (rear) deltoid, which often gets neglected in shoulder training. This exercise also strengthens the upper back and rotator cuff muscles, which are crucial for shoulder health and posture.
How to perform:
- Set a cable machine to face height and attach a rope handle.
- Grasp the rope with both hands, palms facing inward, and step back until there’s tension in the cable.
- Pull the rope towards your face, flaring your elbows out and squeezing your shoulder blades together at the top.
- Return to the starting position with control.
Benefits:
- Targets the posterior deltoid and improves rear shoulder strength and definition.
- Strengthens the rotator cuff, which helps prevent shoulder injuries.
- Improves posture by engaging the upper back and stabilising the shoulder joint.
Tips:
- Focus on squeezing your shoulder blades together to activate the right muscles.
- Keep your core tight and avoid leaning back during the pull.
- Use a moderate weight that allows full control throughout the movement.
4. Arnold Press
Named after the legendary bodybuilder Arnold Schwarzenegger, the Arnold Press is a variation of the overhead press that adds an extra range of motion, working the shoulders from different angles. It’s a dynamic movement that hits all three deltoid heads and increases muscle activation.
How to perform:
- Start seated or standing, holding a dumbbell in each hand at shoulder height with palms facing your body.
- As you press the dumbbells overhead, rotate your wrists so that your palms face forward at the top of the movement.
- Reverse the motion to lower the weights, rotating your wrists back to the starting position.
Benefits:
- Works all heads of the deltoid, with a focus on the anterior and medial heads.
- Promotes full shoulder mobility by incorporating rotation.
- A more dynamic version of the traditional overhead press, offering better muscle engagement.
Tips:
- Keep the motion slow and controlled to maximise muscle tension.
- Avoid locking your elbows at the top of the movement to keep constant tension on the shoulders.
- Start with lighter weights to master the rotation and prevent shoulder strain.
Conclusion
For young bodybuilders looking to build powerful shoulders, these four exercises offer the perfect blend of compound movements and isolation work. The overhead press, lateral raises, face pulls, and Arnold press all target different areas of the shoulder muscles, ensuring balanced development and strength.
When performing these exercises, remember to focus on form, use appropriate weights, and incorporate adequate rest between shoulder training sessions. Consistency is key, and with the right technique, young bodybuilders can build strong, broad shoulders that enhance both aesthetics and overall performance.
Differences Between Training for Size and for Strength
Key Takeaways Table:
| Exercise | Target Muscle | Benefits | Tips |
|---|---|---|---|
| Overhead Press | Anterior, Medial Deltoid | Builds strength, engages upper body | Keep core tight, avoid arching back |
| Lateral Raises | Medial Deltoid | Builds width and shoulder definition | Use light weights, avoid swinging |
| Face Pulls | Posterior Deltoid | Improves rear deltoid strength, posture | Squeeze shoulder blades, keep movement controlled |
| Arnold Press | Anterior, Medial Deltoid | Full shoulder engagement, dynamic movement | Focus on controlled rotation, avoid heavy weights early |
References
Boeckh-Behrens, W. & Buskies, W., 2000. Biomechanics of Strength Training Exercises. 1st ed. Oxford: Meyer & Meyer Sport.
Liu, Y., & Yu, D., 2017. ‘Biomechanical Differences Between Shoulder Press and Bench Press Exercises’, Journal of Strength and Conditioning Research, 31(1), pp.112-123.
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S., 2018. ‘The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis’, Sports Medicine, 47(12), pp.2347-2356.
