Building a good set of shoulders is considered one of the toughest jobs at the gym. Its workouts are tough and the process is slow. Also, your shoulders are a widely used muscle in any upper body exercise, having approximately a 360-degree rotation.
However, building a lean mass on your shoulders takes some serious time and efforts but the results look impressive on the stage and even attractive in the eyes of girls.
The reason that most of the people are unable to develop thick and well-balanced shoulders is not eating enough calories to build the mass. Secondly, you are not focusing on using proper technique.
In this article, I’ve discussed 5 shoulder workouts for building mass along with the right techniques to use for maximum gains. It’s time to transform your baseball shoulders into bowling balls of muscle.
Hardcore Shoulder Workout
Your shoulder has basically three heads, namely:
- Anterior Head
- Middle Head
- Posterior Head
We’ll go through five different exercises that’ll effectively target each of your shoulder’s head for optimal growth and upper body strength.
1. Barbell Shoulder Press
You might’ve been doing this exercise, but I’ll focus on using the proper technique. We’ll also go over sets and ideal rep range, along with selecting a reasonable weight.
Barbell Shoulder Press How-To:
- Take a bench with a back support and position it under the squat rack. Now, adjust the barbell so that it’s just above your head. Load it with a weight at which you reach failure at 8th
- Now, grab the barbell using a pronated grip. This way, your palms will be facing forward.
- Finally, lift the barbell over your head and lock your arms at this position.
- Gradually lower the bar to the shoulders, hold the position for a second and finally lift it back to the starting position.
- To maintain the tension in your shoulder muscles, try not to lock your arms when you press it up, instead, go for another rep.
Do three sets of 4-6 reps each.
2. One-Arm Side Laterals
Instead of the conventional side laterals, in which you raise the dumbbells simultaneously, we’ll do it one by one. If you are a beginner, grab light dumbbells as this exercise will suck a lot of your energy.
One-Arm Side Laterals How-To:
- Grab a dumbbell with your right hand while use your left hand to grab something steady. We recommend an incline bench. Now, lean towards your lifting arm and slightly away from the gripping one. This way, you’ll be able to maintain your balance.
- Now, keep the torso straight and hold the dumbbell by your side with the palm facing you.
- Keep the torso stationary and raise the dumbbell to your side by slightly bending your elbow.
- Continue to raise it until your arm is parallel with the floor.
- Gradually lower it to your starting position.
Do three sets of 12 reps each for each arm.
3. Front Plate Raise
Even though we did the barbell shoulder raise in the very first exercise but I try to execute maximum exercises with dumbbells as they give you more gains.
Front Plate Raise How-To:
- Grab a 25lb plate with both your hands at 3 and 9 o’clock positions. Make sure your palms are facing each other and the arms are fully extended and locked with your elbows slightly bent.
- Now, gradually raise the plate as you exhale. Hold the position for a second as soon as it reaches a little above your shoulder level.
- Finally, lower the plate back to your starting position.
Do three sets of 12 reps each and try to hold the top position for at least 2-3 seconds.
4. Lying Rear Delt Raise
You can perform it while standing and bending your back but this way, you’ll be better able to maintain your focus on the exercise.
Lying Rear Delt Raise How-To:
- Grab a dumbbell in each hand and lay on a flat bench with your chest against it.
- Now, position both your palms in a neutral manner and keep your arms extended. The elbows should be slightly bent.
- Now, raise the arms to your side until your elbows reach shoulder height and your arms are nearly parallel to the floor.
- Hold this position for a second or two, then lower it back to your starting position.
Do three sets of 15 reps each.
Last but not the least; we’ll end our shoulders workout doing pushups. No rocket-science but for the sake of proper technique, here is what you need to do.
- Lie on the floor and place your hands 36-inches apart and keep the torso up at arm’s length.
- Now, lower yourself till your chest almost touches the ground.
- Press your body back to your starting position while you squeeze your chest.
Do three sets of 4-6 reps each.
At this stage your shoulders would be screaming. Now you need your post-workout supplement to fuel the muscles.