7 Best Shoulder Workouts for Bigger Delts
Shoulders are one of the major parts that contain group of muscles. Neck muscles give a beast look. Shoulders contain three delt muscles and trapezius muscle. The three delt muscles are anterior delt and the posterior delt and one more called as lateral delt. Training delts will be done in a direct method and sometime even when you are working in other muscles these felt muscles will be affected. Training the front delts includes rising the weights and pressing the weights. Front dumbbell raise, barbell raise and others .similarly working the side and rear Delts also involve these exercises. You can increase the size of your delts by following many methods. In this article we discuss about Shoulder Workouts for Men: The 7 Best shoulder Workouts for Bigger Delts.
Dumbbell front raise helps in building front delts. Dumbbell side raise helps in building lateral delts. Dumbbell bent over will help in building the rear delts these are the workouts that help in building the basic form of the delts. The delts workout can also be done with the help of a barbell. Shoulder press, seated military press and also cable shoulder press all these add strength and size to your delts.
To achieve a cannonball sized felt you need to focus more in heavy weights.
Inclined side lateral dumbbell raise
This workout focuses on lateral delts. Lie on an inclined bench by resting in one shoulder and the other shoulder facing the roof. Now slowly lift the dumbbell by concentration arms engaging the lateral delts. Slowly lower it down to the starting position.
Upright rowing will help in building stringer neck and trapezius muscles. It also affects the delts muscles. Selecting a heavier barbell will increase the thickness if the trap muscle. A wider grip upright row will focus on your rear delts and fore arm while closer grip upright row will focus on delts and trapezius muscles.
Take a barbell with some weight and hold it in a medium grip about your shoulder wide. Hold them at your knee level this will be the starting point .now lift the barbell by raising your hands to the shoulder level. When you are bringing this to your shoulder level you need to squeeze your trapezius muscle .now slowly lower the weight to the starting position. While lowering the barbell you need to engage your trapezius muscle by lifting it up.
Face pulls this exercise involves pulling the cable towards you for rear delt. Stand in front of a pulley and take hold of the cable with both the arms and maintain the handle at the shoulder level and pull the cable towards you by squeezing the rear delt. This involves the movement of biceps and delt muscles and also targets the rear delts and the trapezius muscles.
Using a barbell will be helpful as it gives an impact on all the three delt muscles. When you are using a barbell more weight will be distributed and more stress will be distributed on the delt muscles. In most of the cases doing a military press in a seated position will be more effective. When you do the same workout in a standing position chances of cheating will be more and may show the effect on the legs also. You can even make use of the smith machine for more safety.
To perform a seated military press you need to select a barbell with a required weight and by taking a shoulder width distance hold the barbell at your neck level. Slowly lift the barbell till it reaches a point above your head. Again slowly lower the barbell to the starting position by engaging your delt muscles.
The best workout for a big size shoulder is dumbbell press in a seated position. Usually dumbbell press done can be done in many variations depending on the muscle you wanted to target. Sitting straight and performing dumbbell press will give overall impact on the delts. It improves the size of the muscle and also the strength of the muscle. If you do the same workout with a little inclination it shows more impact on your front delts.
Take two dumbbells and hold them at your ear level by opening your arms as you are giving a bicep pose. Now slowly inhale and lift the dumbbells till they touch each other at the top of your head. At this point slowly bring the dumbbells to the starting point without going any further. At this point you need to control the movement and engage the delts.
You can perform the same workout but with a little variation called ARNOLD PRESS. Performing this workout will show more impact on the front delt and also lateral delt. Take two dumbbells and hold the in front of your chest, open your hands and bring the dumbbells to your ear level now slowly lift the dumbbells to the top position, now lower the weights to the starting position by rotating your palms.
For targeting your front delts we have many variations like dumbbell raise and barbell raise to the front. These are to be execute by selecting a dumbbell or a barbell with selected weight and then holding it near the hips and keeping your arms straight and raise the barbell or the dumbbell straight till it reaches about your head level. Pause it for a second and slowly lower the weights to the starting position. During this step you need to keep your arms straight and engage the front delt muscle all the way throughout the movement. Choose heavy weights for a better pump.
The best routine for your delt mass are
Shoulder press with dumbbells
Select two dumbbells of required weight and sit on a chair or a bench. Position the hands at the side of the ears at a shoulder level. Keeping the weights stable lift the weights till your head level. Slowly lower the weights to the starting position. This will target your delt muscles.
Upright row with cable
Select a barbell rod fixed to a pulley and add required weights and hold the bar at shoulder width. Now pull the bar up till your neck level by engaging your delts. When you are doing this you need to squeeze the trapezius muscles. Slowly lower the weights down by stretching your trapezius muscle.
Bent over dumbbell raise
To perform this exercise, select a bench and sit on the edge of the bench. Hold two dumbbells in your hands and bend forward so that your torso comes parallel to the ground. Now keeping your arms slightly bend raise the dumbbells till they become straight and during this movement try to squeeze the rear delt muscle. Now slowly bring back the weight to the starting position.
Dumbbell lateral raise
This workout focuses on the lateral or the side delts. Hold the dumbbells on both sides of your thighs. Keeping your arms slightly bent raise the dumbbells above your head level. At this movement pause for a movement and squeeze your trapezius muscles. Now slowly lower the weights to the starting position.
Front barbell raise
Front barbell raise is similar to front dumbbell raise but you need to replace the dumbbells with a barbell. Hold the barbell keeping your arms fully stretched; now slowly raise the barbell till it goes above your head. Now slowly lower the barbell to the starting position.
While building a perfect delt, only mass is not enough, you need a good definition of the muscle to show what you got. The definition will show the separation between the delts and the biceps also delts and the triceps.
Barbell seated military press
This is done with a barbell in a sitting position. You can perform this workout even by standing but needs support to the back muscles and spine. Select a barbell of required weight and hold it shoulder wide and placing it above your chest keeping your arms parallel to the ground. Now slowly raise the bar above your head. Pause at that point for a moment and slowly lower it down to the starting point. This movement will affect all the heads of the delts. Heavier weights will improve the strength in the muscles and increases the size of the delts with definition.
Dumbbell lateral raise will give you a good definition to your delts especially the lateral delts. Doing workout with heavy dumbbells will give more definition to your delts. To execute this movement hold the dumbbells on both sides of your thighs. Keeping your arms slightly bent raise the dumbbells above your head level. At this movement pause for a movement and squeeze your trapezius muscles. Now slowly lower the weights to the starting position.
Inclined barbell raise
To perform this exercise, select a bench and sit on the inclined bench. Hold the barbell in your hands and keep the barbell in your arms so that your arms become parallel to the ground. Now keeping your arms slightly bend raise the barbell till it reaches a point above your head, this movement try to squeeze the front delt muscle. Now slowly bring back the weight to the starting position.
You can follow this superset for a proper definition
Cable front raise
Take hold of a handle from a pulley and keeping your arm stretched, slowly pull the cable and raise the hand till your shoulder level. While doing this you need to engage your front delt, now slowly lower the weight to the starting position. Then without any rest perform upright cable rowing. Hold the rod fixed to the pulley at a shoulder level and raise the hand by pulling the bar towards the neck. Try squeezing the trapezius muscles and lower it down to the staring position by stretching the trapezius muscle.
You can perform dumbbell lateral raise followed by bent over dumbbell raise as a super set. The cable front raise and the cable upright row can be performed as a superset.
For training the middle delt muscle you need to focus more on the lateral raise. Perform barbell shoulder press by keeping a barbell above your chest and slowly lift it to the top of your head. Slowly lower the barbell till your arms become perpendicular to each other. This will target your middle delt muscle. Perform upright rowing with a little close grip and this will affect the middle delt and the fore arm muscles. Select a barbell with required weight and hold it at your shoulder width and lift the bar towards your neck by raising your elbows, at this point pause for a second and lower the weight to the starting point.
Leaning lateral raise with dumbbells
To perform this workout you need to take the support of a table now lean toward the side with which you are holding the dumbbell. Now slowly lift the dumbbell to your head level, this will focus more weight on your delts. Now slowly lower the weight by engaging the lateral delt. Repeat on the other side.
Rear delt development gives the sculpted look for your delts. Rear delt workouts include the barbell behind the neck press. Hold the barbell with shoulder wide grip and placing it behind the neck, and slowly lift the barbell to the top of the head. At this point you engage your rear delt and trapezius muscles.
Rear delt cable fly
This is one very good exercise for improving the rear delt workouts. Hold the handles from the pulleys
With the opposite hands, now slowly breathe in and pull the handles far away from each other by squeezing your rear delts. You can do the same with a machine.
All these workouts can be done in an individual form or you can do in a superset form. Warm up is necessary for training our shoulder as it contains sensitive joints and muscles that help in the movement of the hand.