The Best Exercises for Massive Shoulders

Shoulder width is welcome for both men and the fairer sex. For the male population, it is important because it forms the highest point of that famous athletic X shape.For women, wide shoulders create the illusion of a $\mathbf{slimmer}$ $\mathbf{waist}$. This gives the body the classic $\mathbf{hourglass}$ $\mathbf{shape}$. In this shape, the waist is the $\mathbf{narrowest}$ $\mathbf{part}$. The body $\mathbf{widens}$ $\mathbf{up}$ and $\mathbf{down}$ from the waist. (We will cover the lower body in a future article.)

The fortunate circumstance is that there is something we can widen, and that is the deltoid muscles. Therefore, the developed outer part of the deltoid will have the most dramatic effect on shoulder width, and the developed other parts of the shoulder girdle will also contribute to the overall appearance.

The deltoid muscle consists of 3 heads: the anterior, middle (lateral), and posterior. According to other classifications, there are even seven parts of the deltoid muscle (Poliquin). Either way, it is almost impossible to perform a pressing workout or a pulling workout without activating some part of the deltoid muscle.

I personally believe that using the deltoids only as assistants in chest or back training does not activate and stimulate the shoulder to grow sufficiently, and a specialized shoulder workout is necessary.

Before picking exercises, you $\mathbf{must}$ $\mathbf{know}$ something. The shoulder joint has a $\mathbf{spherical}$ $\mathbf{shape}$. This shape allows $\mathbf{mobility}$ $\mathbf{in}$ $\mathbf{all}$ $\mathbf{directions}$. Because of this, the joint is $\mathbf{very}$ $\mathbf{poorly}$ $\mathbf{protected}$. That is why it is very easy to overload it or even cause an injury with a poor choice of exercises and improper execution technique.

After an adequate warm-up and mobilization of the shoulders, we begin the workout…

Overhead Press

The overhead press is an exercise that can be performed with dumbbells or a barbell. Variations are also possible with other props such as kettlebells, on shoulder press machines, on the Smith machine, etc.

With a barbell, we can perform this exercise by lowering the bar behind the head or in front of the head (known as the Military Press). We can perform the press seated or standing. This exercise, i.e., the movement, can be considered the basic exercise for the shoulders, where all three deltoid heads are activated, especially the anterior head.

A particularly effective variation is the Push Press, where the legs also assist during the press by performing a shallow squat immediately before the press. If we do not abuse the assistance of the legs, we can maximally stimulate the shoulder girdle in this way.

Another combination I would highlight is the following: first, perform a set of seated dumbbell presses; then immediately follow with a set of standing presses without changing the dumbbells; and finally, without a break, perform a set of push presses with the same dumbbells until failure. Try it!

Lateral Raises

This exercise is what Americans would call the “bread and butter” for shoulder width. Since it largely (if performed correctly) targets the middle (lateral) head of the deltoid, it directly affects the width of the torso when looking at it from the front or back. The exercise is even more important because the lateral part of the shoulder is the least stimulated of all deltoid parts involved in various pushing and pulling movements.

Lateral raises can be performed standing or seated. If we perform it seated, we will be able to use significantly less load than in the standing variation, but we will hit the desired part of the deltoid much more directly because the movement is much stricter. In addition to dumbbells, lateral raises can also be performed on a machine, or using cables or resistance bands.

You can do this exercise single-handed. Leaning your body to the $\mathbf{side}$ is very $\mathbf{effective}$. This adds a $\mathbf{greater}$ $\mathbf{load}$ to the deltoid at the $\mathbf{top}$ of the movement. Be careful, though. Leaning $\mathbf{changes}$ the deltoid’s $\mathbf{natural}$ $\mathbf{strength}$ $\mathbf{curve}$. This change could lead to $\mathbf{injuries}$. The same situation occurs when we are not leaning and use resistance bands.

Bent-Over Lateral Raises

This exercise targets the posterior head of the deltoid almost in isolation, which is important for the appearance of the shoulders in a side view. It is crucial that $\mathbf{incorrect}$ $\mathbf{movement}$ does not $\mathbf{ruin}$ the exercise’s $\mathbf{effect}$. You must move $\mathbf{only}$ at the $\mathbf{shoulder}$ $\mathbf{joint}$. Many people start using their $\mathbf{shoulder}$ $\mathbf{blades}$ near the end. This $\mathbf{engages}$ $\mathbf{the}$ $\mathbf{back}$ $\mathbf{muscles}$, which is not the goal.

We get the strictest movement when the exercise is performed seated on a bench. First, sit on the bench edge. Lean forward until your torso touches your thighs. Keep your torso there during the whole movement. Only lift your upper arms using the shoulder joint. Keep the arms perpendicular to your torso. At the top, your elbows are out to the sides. They should not be angled backward at all.

The exercise can also be performed standing bent-over or lying prone on an incline bench.

Upright Rows

This is an exercise where the lateral deltoids are primarily activated, and the anterior deltoids and trapezius, along with the rotator cuff muscles, act as assistants. We grip the bar at shoulder width or slightly narrower and pull the elbows up until the bar reaches the chin. The elbows lead the movement throughout, i.e., they are the highest point. We can also perform this exercise with dumbbells.

There are numerous variations of typical shoulder exercises. Here are a few more exotic, yet effective, exercises…

Lateral Raises with Variable Angle Between Forearms and Upper Arms

In the starting position, the elbows are at a 90∘ angle (L-shape). Without changing the angle during the concentric phase of the movement, we reach the final position (where the upper arms and forearms are parallel to the floor). Then we extend the elbows and perform the eccentric phase of the movement with extended elbows. When we reach the lowest position, we return the elbows to the position from the beginning of the description and start the next repetition.

This method uses your greater strength in the eccentric phase. The L-form makes the concentric phase easier. Then, the eccentric (negative) phase starts. Extending the elbow during this phase makes the exercise harder. This intensifies the work during your strongest motion.

Arnold Press

We sit on the edge of the bench holding the dumbbells at shoulder level, palms facing us, and elbows lower than the palms. From the starting position, we lift the dumbbells while simultaneously rotating the wrist outward (pronation). In the final (upper) position, the palms face away from us. We return the dumbbells to the starting position in the eccentric phase by following the reverse path.

As the name of the exercise suggests, Arnold himself designed it and allegedly claimed it was the best shoulder exercise he knew.

Scott Press

The exercise got its name from the first Mr. Olympia, Larry Scott. Scott struggled with shoulder width early on. He dedicated himself to improving them.

The $\mathbf{Scott}$ $\mathbf{Press}$ starts with dumbbells. Your $\mathbf{palms}$ $\mathbf{face}$ $\mathbf{each}$ $\mathbf{other}$. The upper arm points $\mathbf{forward}$ from your torso. You push your upper arms up and $\mathbf{back}$ together. Stop at about $75$% of a full press. Angle the dumbbells to keep deltoid $\mathbf{tension}$. The $\mathbf{little}$ $\mathbf{finger}$ should be $\mathbf{higher}$ than the thumb. This minimizes work by the triceps.

It is important to concentrate on pulling the upper arms as far back as possible while simultaneously extending the elbows. In the final position, the hands are slightly above the head.

This movement also has elements of lateral raises (modified), and given this and the direction of movement, it activates the outer (middle) and posterior heads of the deltoid very well.

Combination of Shoulder Shrugs and Front Raises

We lie prone on an incline bench. We hold dumbbells in our hands in a semi-supinated position. The elbows are extended, and the arm is at a right angle to the floor. First, we pull the shoulders toward the ears (shrug). From that position, without lowering the shoulders, we continue the movement with a front raise. From the front raise, we return the dumbbells to the starting position in reverse order. Obviously, this exercise stimulates the upper part of the trapezius and the anterior part of the deltoid.

The most $\mathbf{basic}$ and $\mathbf{effective}$ $\mathbf{shoulder}$ $\mathbf{movements}$ are the $\mathbf{press}$, $\mathbf{lateral}$ $\mathbf{raise}$, and $\mathbf{upright}$ $\mathbf{row}$. You can $\mathbf{play}$ $\mathbf{with}$ $\mathbf{variations}$ and $\mathbf{combinations}$ in each workout.

Finally, a few more facts about the deltoid muscles that will help us plan the most effective workout possible. Studies show the $\mathbf{deltoid}$ $\mathbf{muscles}$ have $\mathbf{slow}-\mathbf{twitch}$ $\mathbf{fibers}$. This makeup helps them $\mathbf{recover}$ quite $\mathbf{quickly}$. Therefore, you need to $\mathbf{train}$ them $\mathbf{more}$ $\mathbf{often}$. A $\mathbf{higher}$ $\mathbf{training}$ $\mathbf{frequency}$ is necessary for the best results. It is possible to train them up to three times a week.

Shoulder training is perfect for so-called trisets. Thus, three exercises performed in a row without a break constitute one set. After such a set, a break of $2-3$ minutes follows, and we repeat the same thing $2$ to $3$ more times.

I personally prefer a workout like this. I do a few sets of a shoulder press. I use a slightly heavier weight and fewer repetitions. This press can be the military press, dumbbells, or a Smith machine. After the presses, I perform a few trisets.