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6 Great Ways to Build Muscle Mass and Injury Proof Your Shoulders

Optimise your shoulders.

These exercises will help you to build strength, muscle and protect your body against injury.

Why are Strong Shoulders Important?

Strong shoulders are important for a number of reasons:

Upper body strength: Your shoulders are an integral part of your upper body, and having strong shoulders can improve your overall upper body strength. Strong shoulders allow you to perform exercises like push-ups, pull-ups, and overhead presses with greater ease and effectiveness.

Posture: Strong shoulders help to maintain good posture by keeping your shoulders back and down. This helps to prevent the rounding of the shoulders that can occur with poor posture and can lead to a host of problems, including neck and shoulder pain.

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Kari in action at the Ranch

Injury prevention: Strong shoulders can help to prevent shoulder injuries by providing stability and support to the joint. This is especially important for athletes who engage in overhead activities like throwing, swimming, and weightlifting.

Daily activities: Strong shoulders can make it easier to perform daily activities like carrying groceries, lifting children, or moving furniture.

Aesthetic appearance: Strong shoulders can give your upper body a more toned and defined appearance, which can be aesthetically pleasing.

Overall, having strong shoulders is important for both physical health and aesthetic appearance. It is recommended to incorporate exercises that target the shoulders into your workout routine, especially if you engage in activities that require upper body strength or if you are looking to improve your posture and overall fitness.

What are the Muscles of the Shoulder?

The shoulder is a complex joint that is made up of several muscles that work together to provide movement and stability.

The main muscles of the shoulder are:

  • Deltoid: The deltoid is a large, triangular muscle that covers the shoulder joint. It is responsible for lifting the arm away from the body and rotating it.
  • Rotator cuff muscles: The rotator cuff is a group of four muscles that originate on the shoulder blade and attach to the head of the humerus bone in the upper arm. These muscles are responsible for stabilizing the shoulder joint and rotating the arm.
  • Trapezius: The trapezius is a large, diamond-shaped muscle that spans the back of the neck, shoulders, and upper back. It is responsible for raising and lowering the shoulders, as well as rotating the shoulder blade.
  • Rhomboids: The rhomboids are two muscles located between the shoulder blades. They are responsible for retracting the shoulder blade and pulling it towards the spine.
  • Serratus anterior: The serratus anterior is a muscle that originates on the upper eight or nine ribs and attaches to the inner border of the shoulder blade. It is responsible for rotating the shoulder blade and protracting the arm away from the body.
  • Biceps: The biceps muscle is located on the front of the upper arm and attaches to the shoulder joint. It is responsible for flexing the arm at the elbow and rotating the forearm.

These muscles work together to provide movement and stability to the shoulder joint, allowing us to perform a wide range of activities with our arms and upper body. It is important to keep these muscles strong and flexible to prevent injury and maintain optimal shoulder function.

1. Dumbbell Shoulder Press

The dumbbell shoulder press is a popular exercise that targets the muscles of the shoulder, primarily the deltoids.

Here are the steps to perform the exercise:

  1. Sit on a bench with a backrest and hold a dumbbell in each hand at shoulder level. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle.
  2. Push the dumbbells up overhead until your arms are fully extended. Exhale as you lift the weights.
  3. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to shoulder level. Inhale as you lower the weights.
  4. Repeat for the desired number of repetitions.

When performing the dumbbell shoulder press, it is important to keep your core engaged and maintain proper posture throughout the exercise. Avoid arching your back or shrugging your shoulders, as this can place unnecessary strain on your spine and neck.

The dumbbell shoulder press is a compound exercise that works not only the shoulders but also the triceps, upper back, and core. It can be done using a variety of rep ranges and weight loads, making it suitable for both strength and hypertrophy training. Additionally, it can be modified to suit different fitness levels, such as by using lighter weights or performing the exercise while seated on a bench with back support.

2. Barbell Push Press

The barbell push press is a compound exercise that targets the muscles of the shoulders, triceps, and legs. It is a more advanced exercise that involves using momentum to help lift heavier weights overhead. Here’s how to perform the barbell push press:

  1. Start with a barbell racked at shoulder height. Step underneath the bar and position your hands slightly wider than shoulder-width apart on the bar.
  2. Position your feet shoulder-width apart with your toes pointing slightly outward. Bend your knees slightly and engage your core.
  3. Take a deep breath and dip down by bending your knees. As you begin to straighten your legs, simultaneously use the momentum to explosively drive the barbell up overhead.
  4. As the barbell approaches the top of the lift, press the barbell up overhead with your arms, extending your elbows fully.
  5. Pause briefly at the top of the movement, then lower the barbell back down to shoulder height.
  6. Repeat for the desired number of repetitions.

When performing the barbell push press, it is important to maintain proper form and avoid using too much momentum or arching your back excessively. It is also recommended to start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.

The barbell push press is a popular exercise among weightlifters and other athletes who require explosive upper body strength, such as basketball players and gymnasts. It can help to build overall upper body strength, power, and explosiveness, making it a great exercise for athletes and fitness enthusiasts alike.

3. Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise that primarily targets the side deltoids, the muscles located on the side of the shoulder.

Technique Tips

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Keeping your arms straight, lift the dumbbells out to your sides until they reach shoulder height. Your palms should be facing the floor at the top of the movement.
  3. Pause briefly at the top of the movement, then lower the dumbbells back down to your sides.
  4. Repeat for the desired number of repetitions.

When performing the dumbbell lateral raise, it is important to maintain proper form and avoid using momentum or swinging your arms to lift the weights. It is also recommended to start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.

The dumbbell lateral raise is a great exercise for building strength and definition in the side delts, which can help to improve overall shoulder function and appearance.

It can also help to improve posture and reduce the risk of shoulder injuries by strengthening the muscles that stabilize the shoulder joint. Additionally, the exercise can be modified to target other areas of the shoulder, such as by adjusting the angle of the arm or using different hand positions.

4. Wall Walk Exercise

The wall walk exercise is a challenging bodyweight exercise that targets the shoulders, chest, back, and core muscles. It involves starting in a plank position with your feet against a wall and then using your hands to “walk” up the wall until you are in a handstand position.

How to perform the wall walk exercise:

  1. Start in a plank position with your feet against a wall. Your hands should be directly under your shoulders, and your body should form a straight line from your head to your heels.
  2. Slowly begin walking your feet up the wall while simultaneously walking your hands back towards the wall. Walk your hands and feet up the wall until you are in a handstand position, with your stomach facing the wall.
  3. Hold the handstand position for a few seconds, then slowly begin walking your hands back down the wall while simultaneously walking your feet back down to the starting position.
  4. Repeat for the desired number of repetitions.

When performing the wall walk exercise, it is important to maintain proper form and avoid arching your back or letting your hips sag. It is also recommended to start with a shorter wall and gradually work up to a taller wall as you become more comfortable with the exercise.

The wall walk exercise is a great way to build upper body strength, improve balance and coordination, and increase core stability. It can be a challenging exercise, but it can be modified to suit different fitness levels by adjusting the height of the wall or by performing the exercise with a partner who can assist you in the handstand position.

5. Handstand Push Up

The handstand push-up exercise can be good for the shoulders if performed with proper form and within your strength and skill level. It is a challenging bodyweight exercise that primarily targets the shoulders, triceps, and upper back muscles.

Performing the handstand push-up exercise:

  1. Begin by kicking up into a handstand position against a wall, with your palms on the floor and your heels resting against the wall.
  2. Lower your body down by bending your elbows until your head touches the floor.
  3. Push yourself back up to the starting position by extending your elbows and pressing through your shoulders.
  4. Repeat for the desired number of repetitions.

When performing the handstand push-up exercise, it is important to maintain proper form and avoid arching your back or letting your head jut forward.

It is also recommended to start with a shorter range of motion and gradually work up to a full handstand push-up as you become more comfortable with the exercise.

The handstand push-up exercise can be a great way to build shoulder strength and stability, increase upper body pressing strength, and improve overall shoulder function.

However, it is a highly advanced exercise that requires a significant amount of upper body and core strength, as well as a strong foundation in handstand technique and body control. Therefore, it may not be appropriate for everyone and should be performed with caution and under the supervision of a qualified fitness professional.

How Can Beginners Scale the Handstand Push Up Exercise?

The handstand push-up exercise can be challenging for beginners, but there are several ways to scale the exercise to make it more accessible and manageable. Here are a few ways to scale the handstand push-up exercise for beginners:

Pike push-ups: This exercise is a great way to build the necessary strength and technique for the handstand push-up. Start in a push-up position with your feet on an elevated surface, such as a box or bench, and your hands on the floor.

From there, lower your body down into a pike position by bending your elbows and bringing your head towards the ground. Push yourself back up to the starting position and repeat for the desired number of repetitions.

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Wall walks: This exercise is a great way to build upper body strength and improve balance and coordination. Start in a plank position with your feet against a wall and walk your feet up the wall until your body is in an inverted position with your feet still against the wall.

Lower your body down towards the wall by bending your elbows and bringing your head towards the ground. Push yourself back up to the starting position and repeat for the desired number of repetitions.

Band-assisted handstand push-ups: This exercise can help to build strength and technique for the handstand push-up by providing some assistance during the exercise.

Wrap a resistance band around the top of a sturdy pull-up bar and loop the other end around your hips. Kick up into a handstand position and perform the handstand push-up with the assistance of the band.

By starting with these scaled exercises, beginners can build the necessary strength, technique, and confidence to progress towards the full handstand push-up over time.

It’s important to start with a level of difficulty that is appropriate for your fitness level, and to gradually increase the intensity and difficulty of the exercise as you become stronger and more comfortable with the movement.

Pike Push Up

The pike push-up is a bodyweight exercise that primarily targets the shoulders, chest, and triceps. It is a great exercise for building upper body strength, particularly in the shoulders, and is a good alternative to the handstand push-up for those who are not yet strong enough to perform the full exercise.

Technique

  1. Start in a downward dog position, with your hands and feet on the floor, and your hips raised towards the ceiling.
  2. Walk your feet towards your hands, lifting your hips into the air and bringing your body into an inverted V shape.
  3. Bend your elbows and lower your head towards the ground, keeping your hips lifted.
  4. Push yourself back up to the starting position by extending your elbows and pressing through your shoulders.
  5. Repeat for the desired number of repetitions.

When performing the pike push-up, it is important to maintain proper form and avoid arching your back or letting your head jut forward. It is also recommended to start with a shorter range of motion and gradually work up to a deeper push-up as you become more comfortable with the exercise.

The pike push-up is a great way to build upper body strength, improve shoulder mobility, and increase overall shoulder function. It can be modified to suit different fitness levels by adjusting the height of the inverted V position or by performing the exercise with the assistance of a resistance band or elevated surface.

6. Barbell Strict Press

The barbell strict press, also known as the barbell overhead press, is a compound exercise that targets the shoulders, triceps, and upper back muscles. It is a classic strength training exercise that can help to build upper body strength, improve shoulder stability, and increase overall upper body pressing strength.

Technique

Begin by standing with your feet shoulder-width apart and the barbell resting on your upper chest with your hands slightly wider than shoulder-width apart.

Tighten your core and glutes, and brace your abs as you press the barbell up overhead, keeping your elbows close to your body.

Lock out your arms at the top of the movement, with the barbell directly over your head.

Lower the barbell back down to your upper chest in a controlled manner, and repeat for the desired number of repetitions.

When performing the barbell strict press, it is important to maintain proper form and avoid arching your back or leaning forward during the movement. It is also recommended to start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise.

The barbell strict press is a great way to build upper body strength, increase shoulder stability, and improve overall shoulder function. It can be modified to suit different fitness levels by adjusting the weight, number of sets and reps, and rest periods.

What Shoulder Exercises Work the Front Deltoid?

The front deltoid, or anterior deltoid, is one of the three main muscles that make up the shoulder, and it is responsible for lifting and rotating the arm forward. Here are a few exercises that can target and work the front deltoid:

Barbell or Dumbbell Shoulder Press: The shoulder press is one of the most effective exercises for targeting the front deltoid. This exercise involves pressing a barbell or dumbbells overhead while standing or seated, with the elbows pointing forward and in line with the shoulders.

Front Raises: Front raises involve lifting a weight directly in front of the body, with the arms straight and the elbows locked out. This exercise targets the front deltoid and can be performed with dumbbells, a barbell, or a cable machine.

Arnold Press: The Arnold press is a variation of the traditional shoulder press that involves rotating the palms of the hands as the weight is pressed overhead. This exercise targets the front deltoid as well as the other muscles of the shoulder and can be performed with dumbbells.

Push-ups: Push-ups are a bodyweight exercise that can target the front deltoid as well as the chest, triceps, and other muscles of the shoulder. By performing push-ups with the hands placed slightly wider than shoulder-width apart, the front deltoid can be targeted more effectively.

Cable Crossovers: Cable crossovers involve pulling cables across the body in a diagonal motion, which can effectively target the front deltoid. This exercise can be performed standing or seated and can be done with a variety of cable attachments.

Incorporating these exercises into your workout routine can help to target and strengthen the front deltoid, leading to improved shoulder function and overall upper body strength.

What Shoulder Exercises Strengthen to Middle Deltoid?

The middle deltoid, or lateral deltoid, is one of the three main muscles that make up the shoulder, and it is responsible for lifting and rotating the arm out to the side. Here are a few exercises that can target and strengthen the middle deltoid:

Dumbbell Lateral Raises: Dumbbell lateral raises are one of the best exercises for targeting the middle deltoid. This exercise involves lifting dumbbells out to the sides of the body while keeping the arms straight, and the elbows slightly bent.

Cable Lateral Raises: Cable lateral raises are similar to dumbbell lateral raises but involve using a cable machine instead of dumbbells. This exercise can help to maintain constant tension on the middle deltoid throughout the entire range of motion.

Seated Overhead Dumbbell Press: The seated overhead dumbbell press involves pressing dumbbells overhead while seated, with the palms facing forward. This exercise targets the middle deltoid as well as the other muscles of the shoulder.

Reverse Flys: Reverse flys involve lifting a weight out to the sides of the body with the arms straight and the elbows slightly bent. This exercise can be performed with dumbbells, cables, or a pec deck machine, and it targets the middle deltoid as well as the upper back muscles.

Upright Rows: Upright rows involve lifting a weight up to the chest while keeping the elbows pointed out to the sides. This exercise targets the middle deltoid as well as the upper back muscles and can be performed with dumbbells, a barbell, or a cable machine.

Incorporating these exercises into your workout routine can help to target and strengthen the middle deltoid, leading to improved shoulder function and overall upper body strength. It’s important to remember to use proper form and start with lighter weights to avoid injury and ensure proper muscle activation.

What Shoulder Exercises Improve the Rear Delts?

The rear deltoid, or posterior deltoid, is the smallest of the three main muscles that make up the shoulder, and it is responsible for lifting and rotating the arm backward. Here are a few exercises that can target and strengthen the rear deltoid:

Bent Over Rear Delt Flys: Bent over rear delt flys are one of the best exercises for targeting the rear deltoid. This exercise involves bending over at the waist with a weight in each hand and lifting the weights up and out to the sides of the body, with the elbows slightly bent.

Face Pulls: Face pulls are a great exercise for targeting the rear deltoid as well as the upper back and rotator cuff muscles. This exercise involves pulling a cable attachment toward the face while keeping the elbows high and out to the sides.

Reverse Pec Deck Flys: Reverse pec deck flys are performed on a pec deck machine, and they involve sitting with the chest against the machine and lifting the arms out to the sides of the body while keeping the elbows slightly bent. This exercise targets the rear deltoid as well as the upper back muscles.

Seated Cable Rows: Seated cable rows are another exercise that can target the rear deltoid, as well as the upper back and biceps muscles. This exercise involves pulling a cable attachment toward the chest while keeping the elbows pointed out to the sides.

Inverted Rows: Inverted rows are performed with a barbell, TRX suspension trainer, or Smith machine, and they involve pulling the body up to the bar or handles while keeping the elbows pointed out to the sides. This exercise targets the rear deltoid as well as the upper back and biceps muscles.

Incorporating these exercises into your workout routine can help to target and strengthen the rear deltoid, leading to improved shoulder function and overall upper body strength. It’s important to remember to use proper form and start with lighter weights to avoid injury and ensure proper muscle activation.

What Shoulder Exercises are Good for Beginners?

For beginners, it is important to start with basic exercises that target all three heads of the shoulder muscle in a safe and effective way. Here are a few exercises that are good for beginners:

Dumbbell Shoulder Press: The dumbbell shoulder press is a great exercise for beginners as it is a simple and effective way to target all three heads of the shoulder muscle. This exercise involves lifting dumbbells overhead while sitting or standing with the palms facing forward.

Front Dumbbell Raises: Front dumbbell raises are a great exercise for beginners as they target the front deltoid muscle, which is the largest of the three heads of the shoulder muscle. This exercise involves lifting dumbbells in front of the body while keeping the arms straight.

Dumbbell Lateral Raises: Dumbbell lateral raises are another good exercise for beginners as they target the middle deltoid muscle, which is responsible for lifting the arm out to the side. This exercise involves lifting dumbbells out to the sides of the body while keeping the arms straight and the elbows slightly bent.

Band Pull-Aparts: Band pull-aparts are a great exercise for beginners as they target the rear deltoid muscle, which is responsible for lifting the arm backward. This exercise involves pulling a resistance band apart with the arms out to the sides of the body.

Wall Angels: Wall angels are a great exercise for beginners as they help to improve shoulder mobility and stability. This exercise involves standing with the back against a wall and moving the arms up and down in a controlled motion.

Incorporating these exercises into your workout routine can help to target and strengthen the shoulder muscles, leading to improved shoulder function and overall upper body strength.

It’s important to remember to use proper form and start with lighter weights or resistance bands to avoid injury and ensure proper muscle activation.

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