Killer Shoulder Workout For Size And Strength
As I’ve mentioned a few times on the site, I’m a big proponent of regular shoulder training. In terms of overall lifting, they’re a hugely important part of the body, and building strength and stability in your shoulders can really help your other lifts.
Big shoulders also have a huge influence on your appearance. They make you look strong, add width to your frame and can even make your waist look smaller (within reason – looking at you, powerlifters). If you’re looking to add strength and size, this killer shoulder workout will help you achieve it.
- Seated Military Press 3 x 5
- Lateral Raise 3 x 12
- Front Raise 3 x 12
- Lying Rear Lateral Raise 3 x 12
The seated military press in the smaller rep range will help to build substantial strength as well as helping to add mass to your shoulders. Perform these three sets of 5 first, taking a decent rest between each set.
The lateral raise, front raise and lying rear lateral raise should be performed as a tri-set, performing each exercise one after the other. Take around 60 seconds between each set – your shoulders should be on fire by the end of it!
Good form is essential for shoulder training as the area can be rather injury-prone if you’re not careful. Lift with speed and intensity, but focus on form over all.
Seated Military Press
- Sit on a bench with our back straight, core tight and your feet facing forward
- Grab the bar around shoulder width with your palms facing outwards
- With the bar in front of your head, push the bar upwards by straitening your arm
- Pause slightly at the top of the movement (without locking your arms) before lowering the bar to the starting position
Lateral Dumbbell Raises
- Grasp a dumbbell in each hand, palms facing inward towards your body and the dumbbells at your sides
- Standing with your feet shoulder with apart, draw your abs in and bend your knees slightly
- While keeping your torso still, raise your arms up to the sides keeping your arms straight with a slight bend in the elbows
- Raise your arms up until in line with your shoulders, your palms should face the floor
- Hold the position for a moment then in a controlled movement lower your arms to the starting position
- Stand with your feet shoulder-width apart, core tight and your back straight
- Take a dumbbell in each hand with an overhand grip
- The starting position is with the weight at waist height with elbows very slightly ben
- Raise your left arm until the weight is in line with your shoulder, keeping the arm straight
- Pause briefly at the top of the movement, before lowering the weight to the starting position in a controlled manner
- Repeat the movement with your right arm
Lying Rear Lateral Raise
- Set up with your dumbbells at the end of the bench
- On a flat bench, lie face down with the height set height enough that you can move your arms freely underneath
- Put your toes on the floor to help stabilize your body
- Hold the dumbbells with your elbows at around a 30-degree angle
- Raise your arms up to around shoulder height in a controlled manner
- Slowly lower the weight to the starting position