Shoulders are an essential part of the body, especially for those looking to develop their strength and aesthetics. A pair of broad and well-developed shoulders gives a powerful look and gives an imposing physique. To obtain massive shoulders, it is necessary to target the three main bundles with different exercises. In this article, we present the best shoulder muscle exercises to strengthen your shoulders and obtain an impressive bust.
Understanding Shoulder Anatomy
To work the shoulders effectively, you need to understand their anatomical structure. The shoulders are mainly composed of three muscle bundles: the anterior deltoid , the medial deltoid and the posterior deltoid . These three bundles ensure the stability of the joint as well as rotation and abduction movements. Thus, it is essential to perform exercises targeting each of these bundles to promote harmonious growth and avoid muscle imbalances.
The best exercises to strengthen each shoulder beam
We have selected for you the best bodybuilding exercises to work each shoulder bundle. You can integrate these exercises into your training program to achieve optimal results.
Anterior Deltoid Exercises
- Military press: This exercise is a must to strengthen the front of the shoulders. It is performed standing, in a straight position, with a bar placed on the collarbone and the hands spread slightly wider than the shoulders. You must then push the bar upwards until the arms are straight and slowly lower it back to the starting position.
- Dumbbell Front Raises: An excellent move that isolates the anterior deltoid, it involves lifting a dumbbell in each hand simultaneously, palm facing the floor, up to eye level and then slowly lowering it back down. The exercise can also be performed using a weighted barbell.
Exercises for the medial deltoid
- Dumbbell Lateral Raises: This is the flagship exercise for developing the mid-shoulder area, providing additional width to the torso. Standing, simultaneously lift dumbbells in each hand until the arms are parallel to the floor and slowly return to the starting position. You can vary the grip in neutral or supinated position to recruit the muscles in this area differently.
- The “Reverse Peck Deck” machine: This movement is also very effective for targeting the medial deltoid. Sit on the machine with the handles placed at shoulder level and perform a spread movement, bringing your hands outwards until you return to an initial position parallel to your forearm.
Exercises for the posterior deltoid
- Low Pulley Standing Rows: Ideal for isolating and working the back of the shoulders as well as part of the back muscles. Place your pulley in the lowest possible position, stand facing it with one leg bent in front of the other. Then pull your arms back, bringing your shoulder blades together to contract the posterior deltoid and back muscles.
- Incline Lateral Raises: Performed with dumbbells or cables, they allow for optimal use of the posterior bundle. Leaning slightly forward with a straight torso, simultaneously lift dumbbells in each hand up to shoulder height and then lower slowly.
Also read: How to strengthen your neck: Our advice
Some tips for successful shoulder training
To maximize your results and avoid any risk of injury during your shoulder workouts, here are some tips to follow:
- Perform a complete warm-up with specific movements to prepare the shoulder joint and avoid injury.
- Adopt a gradual increase in loads to allow muscles and joints to adapt to the work safely.
- Regularly vary the different exercises and training methods (supersets, dropsets, tri sets, etc.) to surprise your shoulders and encourage progress.
- Be sure to control your execution of movements: Maintaining good posture is essential to prevent the risk of injury and ensure better results.
Shoulder Muscle Building: In Summary
To ensure strong shoulder muscles, regularly alternate these three exercises in your training sessions:
- The military press , to deeply work the anterior deltoid and the triceps.
- Lateral raises , to specifically work the medial deltoid and add width to your back.
- Dumbbell presses , to engage the entire deltoids and strengthen the shoulder stabilizing muscles.
