Best Way to Build Your Shoulders

By Jason Ferruggia

The best way to build your shoulders is with some form of overhead pressing. This can be done with barbells, dumbbells, kettlebells, kegs or logs. Obviously, if you train in a public gym your only options will be barbells and dumbbells. And there is nothing wrong with that.  Those are the same tools that lifters and bodybuilders have used to build cannon ball sized delts for decades. One thing you want to avoid is the Smith machine, or for that matter any other kind of pressing or lateral raise machine. These will never stimulate growth the way barbells and dumbbells will and can lock your shoulders into a dangerous fixed range of motion that can cause more injuries.

When performing overhead presses I recommend that you always stand instead of sit. Standing incorporates more muscles and builds more real world functional strength. It is the very rare occasion in life where you would try to exert maximal force while sitting down, so why do so in the gym? Contrary to popular belief, studies have actually shown that standing presses place far less stress on the spine than seated presses do. And you get the added benefit of improved core strength from doing your presses standing. One thing you always need to remember, however, is that you need to brace your abs tightly, as if you were about to take a punch in the gut while simultaneously squeezing your glutes as if trying to pinch a quarter between your butt cheeks. This will keep you strong, safe and stable.

When using a barbell be sure to use a slightly wider than shoulder width grip and press the bar straight up and slightly back in an arc so that it finishes directly over the top of your head; not out in front of you at an angle. The bar should start on your upper chest and finish directly overhead at lockout. Advanced lifters can stop the bar a few inches from lockout in order to keep more constant tension on their delts but beginners should always utilize a full range of motion.

If you are really trying to bring your shoulders up you should hit some overhead presses first in your workout. Whatever is trained first gets the greatest training effect so get after them while you’re fresh and can really pile on the weight. A few heavy sets of 5-12 reps should do the trick. Beginners can train their shoulders three times per week while intermediate and advanced lifters can train them every 4-7 days. The most important thing is that you constantly add weight to the bar or try to move up to the heavier dumbbells. You will never build big delts with sissy boy weights.

No discussion about the best way to build your shoulders would be complete with mentioning trap exercises. Although most people think of the deltoids being the main shoulder muscles the traps play a huge apart in creating an impressive appearance and awe inspiring upper body. Big delts with flat, tiny traps is a horrific look that should be accompanied by tiger striped Zubaz pants and a fanny pack. In order to avoid this you are going to want to always include some heavy deadlifts and power cleans in your muscle building program. No other exercises pack meat on your traps like they do. Deadlift once per week and clean once per week while constantly increasing your weights and eating like a bear.

For more about the best way to build your shoulders, pecs, arms, back and legs please return to the muscle building home page.

 

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