I get a lot of comments on my YouTube channel to make a shoulder workout videos. I haven't made the video yet but I would like to share my thoughts on how you can achieve massive shoulders.
Remember, this is the base of any shoulder workout plan you will see on the internet. With the help of this, you can easily find out where you are lacking if you have weak shoulders or why your shoulders aren't as muscular as they can be.1. Shoulder Press
When it comes to building strength and size, the good old shoulder press is the king of all shoulder exercises. The best thing about shoulder press is that it works all the 3 heads of the shoulder i.e. anterior (front), side (lateral) and rear (posterior). Not just the shoulders, even your triceps get worked to a certain extent.
There are various variations of this exercise that you can do with barbells or dumbbells, for example - standing overhead press, seated front press (military press), Arnold press and lying dumbbell press.
Beginners should always master the seated variation before moving to advanced variations. Most people don't know that they can emphasise different heads of shoulders by using different elbow positions and grip width while doing the shoulder press.
-Using a narrow grip while keeping the elbows forward, isolates the anterior (front) deltoid and clavicular head of your pecs. Also hits the triceps more hard.
-Using a wide grip with elbows out to the side isolates the anterior (front) and middle deltoids.2. Lateral Raises
If you want something referred to as the 3D shoulders look, you can't ignore lateral or side raises. This exercise can again be done using a dumbbell, cable or even an e-z bar. Lateral raises target the middle deltoid or the side shoulder mainly.
Hold a dumbbell either in one or both the hands and raise it to the side until it becomes horizontal to the floor while keeping a slight bend in the elbow. Lower the dumbbell under control without letting it fall under the action of gravity taking 2-3 seconds.
Note- It's very important that you keep your elbows slightly bent in order to work your muscles effectively. Since the deltoid is a multipennate muscle, meaning it has multiple rows of diagonal fibres with a central tendon (tissue attaching muscle to a bone) branching into two or more tendons, it makes sense to hit it from all the angles.3. Exercises For The Rear Deltoid
The posterior (rear) deltoid is the most commonly ignored head of the shoulder. People get a lot of front deltoid work from various presses done on chest or shoulder days while the poor opposite rear deltoid is mostly left on its own. Having a stronger anterior head but an even weaker rear head is asking for trouble. Poor posture and injury chances increase by doing so.
Make sure you add exercises such as rope pulls, high pulley lateral extensions, bent over lateral raises and rear deltoid extensions on a pec dec machine(rear pec dec fly) along with the exercises mentioned in points above for maximal shoulder development. Following the above protocol consistently while focussing on increasing weight/ reps will result in overall shoulder development.
Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population .