Body Part Blitz: Shoulders
In today’s workout, we’re going to focus on helping to add width to your shoulder muscles.
1. Overhead Press 3 sets of 5 repetitions (2-4 minutes of rest between sets)
The overhead press is rarely seen in the gym, despite the fact that it’s one of the best ways to build an impressive set of delts. It’s also a lot safer on the shoulders than pressing behind the neck.
When the overhead press is done in a standing position, it also helps to improve your “core stability” without the need to waste time messing around on wobble boards and Swiss ball.
As soon as you can do 3 sets of 5 repetitions, increase the weight in the next workout.
2. Face Pulls 4 sets of 8 repetitions (90-120 seconds of rest between sets)
Physical therapists regard the face pull as an excellent, if rarely used exercise for the shoulders. As well as building both the posterior and medial deltoids, it also helps to maintain shoulder health by strengthening the external rotators and upper back muscles.
3. Lean Away Lateral Raise 1 set of 10 repetitions + 2 drop sets
The problem with the regular lateral raise is that the first part of the movement is too easy and doesn’t really work the shoulder muscles to any significant extent until the top part of the movement. Enter the lean away lateral raise.
Performing the lateral raise in this manner allows for a greater range of motion, as well as providing greater overload at the top of the movement compared to the regular lateral raise.
To do a drop set, pick a weight where you reach exhaustion at 10 reps. As soon as you've hit muscular failure, pick up a lighter dumbbell and do another 5-6 reps. Do the same thing again, and grind out 3-4 more reps.
Although overhead pressing movements are a great way to add mass to your shoulders, the lateral raise works well as a “finisher” to really make your delts burn at the end of a workout.