What is the best workout program to build massive shoulders? Generally, people want to have six-pack abs or a bigger chest. However, the important thing is an aesthetic body with bigger shoulders. So, here we will discuss the best workouts for muscular shoulders. Don’t forget to check out: Shoulder Exercises – The Top 5 Backed By Science.
Best Shoulder Workout Program to Build Massive Muscles
Let’s have a look at two workouts to build big powerful deltoids:
This is one of the best workouts for shoulders.
● 1A Overhead Press
Firmly stand with a barbell across the front of your shoulders and tighten your core while pressing the bar overhead. Then slowly lower it back to the starting point. The overhead press is the first exercise to perform in the best shoulders workout program because it is a compound lift that works multiple muscles in the shoulder. Don’t forget to check out: What Is The Anatomy Of The Shoulders – How To Use It To Build Muscles?
● 1B Push Press
Using the same weight as the overhead press, bend your knees and create the power to press the bar overhead. Then move back to the starting position.
● 1C Barbell Shrug
Now lower the bar to thigh level while keeping your arms straight. Move the bar so that your shoulders reach your ears. Stay in this position for a second and move back to the starting point.
● 2A Seated Arnold Press
For this exercise, hold a dumbbell in each hand while palms are facing you. Now press them overhead while rotating your wrist. Make sure your arms remain straight during the whole exercise. The Seated Arnold Press is included in the best shoulder workout program because it isolates and develops the posterior deltoid.
● 2B Seated Lateral Raise
Holding dumbbells, lean forward, and raise your shoulders while leading your elbows. Hold for a second at the top, and then move back to the starting point.
● 2C Bent-Over Reverse Fly
Use the same weight as in the seated lateral raise and bend forward with your hips. Now lead your elbows to raise the weight to shoulders height. Hold for a second, and then go back to the starting point.
|Overhead Press||3||12||10 sec|
|Push Press||3||12||10 sec|
|Barbell Shrug||3||12||90 sec|
|Seated Arnold Press||3||12||10 sec|
|Seated Lateral Raise||3||12||10 sec|
|Bent-Over Reverse Fly||3||12||90 sec|
This is another excellent workout for muscular shoulders.
● 1A Push Press
Firmly stand while holding a bar across your shoulders and get lower into a squat position. Then stand up to press the bar overhead. Finally, move back to the starting point.
● 1B Upright row
This is an excellent move for a bigger upper back. Start by leaning forward while holding a barbell. Keep your chest up, tighten your core, and extend your ankles, knee, and hip joints.
These moves will work wonders for the main muscles of the shoulders.
● 2A Seated Dumbbell Overhead Press
Hold dumbbells and sit on the upright bench. Firmly stand on the floor with your chest up. Press the weight overhead until your arms straighten, then lower them back down. The best shoulder workout program must include the dumbbell overhead press because it forces the deltoid to stabilize while pressing.
● 2B Prone Reverse Dumbbell Fly
Lie on an incline bench while holding dumbbells. Slightly bend your elbows and raise the weight to shoulder height. Hold this position for a second, then move back to the starting point. The prone reverse dumbbell fly is an important exercise to include in the best shoulder workout program because it is one of the few that isolates the posterior of the deltoid.
This exercise set will focus on your side deltoids and then on rear deltoids to build size and stability.
● 3A Standing Dumbbell Lateral Raise
Hold dumbbells and slightly bend your elbows while raising the weights to shoulder height. Pause for a second and move back to the starting point.
● 3B Cable Face Pull
Hold the handle of the cable rack and keep your chest up. By using your rear deltoids, pull your hands over your head. Then go to the starting point. The experts always include a cable exercise in the best shoulder workout program because it keeps constant pressure during the concentric, eccentric, and isometric portions of the exercise.
|Push Press||4||10||30 sec|
|Upright Row||4||10||60 sec|
|Seated Dumbbell Overhead Press||4||12||30 sec|
|Reverse Dumbbell Fly||4||12||60 secs|
|Standing Dumbbell Lateral Raise||4||15||30 sec|
|Cable Face Pull||4||15||60 sec|
These are two excellent workouts for your shoulders. You can choose the one that suits you. Don’t forget to check out: Are Barbell Or Dumbbell Exercises Better For Shoulder Growth?