Best Shoulder Workout For Mass

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shoulder workout


Our Summary And Answer:


There are many exercises you can do to target the shoulders. The best shoulder workout for mass includes the dumbbell overhead press, upright row, Arnold Press, lateral raise, bent-over rear deltoid raise, dumbbell shrug, and face pull. These exercises will help you build muscle and achieve that wide and thick-looking upper body. So, give them a try!


Most people don’t put enough focus on their shoulder muscles. As a result, these muscles are often weak and underdeveloped. This can lead to problems in the future, including poor posture and joint pain. The best shoulder workout for mass will help you build strong, muscular shoulders. In this article, we will discuss the exercises that you need to do to achieve this goal.


What Are The Shoulders?

Your shoulders are complicated muscle groups. They consist of three separate heads: the anterior, medial, and posterior deltoids. Unfortunately, all of these heads don’t get nearly enough attention most of the time. The anterior (front) head is commonly called the ‘delts’ or ‘cap’. It is responsible for moving your arm away from your body and is the most visible head of the shoulder muscle. The medial (side) head is responsible for moving your arm towards your body and is often hidden by the anterior head. The posterior (back) head is responsible for moving your arm backward, and is the least visible head of the shoulder muscle.


Which Muscles Should You Target In A Shoulder Workout?

In order to effectively target all three heads of the shoulder muscle, you need to do a variety of exercises. This includes pressing movements such as overhead presses and military presses. In addition, working on your side deltoid with lateral raises is crucial for achieving well-rounded shoulders that look great from any angle.


Benefits of Exercising Your Shoulders

Now that you know which muscles you should be targeting, let’s take a look at some of the benefits of doing so:


#1 - Better Posture

Strong, defined shoulders are crucial for preventing slouching and poor posture. When your shoulders are strong enough to carry heavy objects, you will have no other choice but to have good posture.


#2 - No More Joint Pain

As you get older, your shoulder joints are more likely to wear out due to years of abuse. However, if you start training your shoulder muscles now, you can help to postpone this process and even reverse some of the damage that has been done.


#3 - More Definition

Well-developed shoulder muscles are not only functional, but they also look great aesthetically. When people see well-defined shoulders, they know that you put in a lot of time and effort to achieve them.


#4 - Improved Athletic Performance

Strong shoulders are crucial for nearly all types of athletic performance. Runners in particular will benefit from stronger deltoids, as they help to improve speed and balance.


#5 - More Confidence

There is something about having muscular shoulders that just makes you feel confident. Maybe it’s the fact that you know you can handle heavy objects, or maybe it’s the way they look when you’re wearing a tank top. Whatever the reason, confidence is definitely a benefit of having well-rounded shoulders.


#6 - A More Masculine Appearance

Shoulder muscles are one of the most visible signs of masculinity. If you want to look more masculine, then you need to focus on training your shoulder muscles.


#7 - Improved Overall Strength

When you train all three heads of the shoulder muscle, you not only improve the strength of your shoulders, but you also improve the strength of your entire body. This is because the shoulder muscles are some of the biggest and most powerful muscles in the human body.


#8 - Improved Self-Image

People who feel confident about their appearance are healthier psychologically. Well-developed shoulders can improve your self-image and make you feel great, both physically and emotionally. This is another reason why having strong shoulder muscles is so important.


#9 - Improved Performance In Other Exercises

Think beyond typical shoulder exercises like lateral raises and military presses. Each exercise that you do will accumulate over time, and the benefits will be significant. For example, if your bench press goes up by 20 pounds because of improved shoulder strength, then your shoulders have just indirectly helped every other muscle group in your body become stronger.


#10 - Improved Performance In Other Sports

Shoulders are extremely common in many competitive sports. If you want to improve your performance in basketball, baseball, swimming, tennis, hockey, etc., then you will need well-developed shoulders. They are simply too important to ignore.


#11 - New Opportunities

Have you ever seen a fitness model who has the “perfect” physique, but it’s obvious that they neglect their shoulders? No matter how perfect your body may be, it will never look like that of a fitness model or bodybuilder if your shoulder muscles are neglected. The more developed your shoulders are, the more opportunities you will have to achieve the look you desire.


#12 - Enhanced Athletics

Having well-developed shoulders is not just important for aesthetics, but also for performance. Stronger shoulders will help you run faster and jump higher, which can lead to improved athletic ability in nearly any sport.


Best Exercises For Massive Shoulders

Now that you know the benefits of having muscular shoulders, let’s get into the exercises.


#1 - Seated or Standing Military Press

The military press is the king of all shoulder exercises. It works the anterior, medial, and posterior deltoids as well as the triceps. If you want big, muscular shoulders, this is the exercise you need to be doing. To do this exercise, sit on an upright bench or stand while holding a barbell with your hands just outside shoulder width. Press the weight directly overhead, then bring it back down to the starting position. Do not bounce the bar off your chest and do not lower it too far behind you either. Doing so can cause an injury to your shoulders.


#2 - Upright Row

The upright row is a great exercise for targeting the medial deltoid. To do this exercise, hold a barbell or dumbbells with your hands shoulder-width apart and your palms facing your thighs. Lift the weight up towards your chin, keeping your elbows close to your body. Pause when the weight is at your chin and squeeze your shoulder blades together.


#3 - Arnold Press

The Arnold press is a variation of the military press. It gives emphasis to the front deltoids while still working out other parts of your shoulders also. To do this exercise, hold a dumbbell in each hand with your palms facing forward. Bring the weights up to shoulder height, then rotate your palms so that they are facing your chest. Press the weights overhead, then return them to the starting position.


#4 - Lateral Raise

The lateral raise is a great exercise for working out the posterior deltoid. To do this exercise, hold a weight in each hand with your palms facing your thighs. Lift the weights out to your sides until they are at shoulder height, then pause and squeeze your shoulder blades together.


#5 - Bent-Over Rear Deltoid Raise

The bent-over rear deltoid raise is a great exercise for working out the posterior deltoid. To do this exercise, bend over so that your torso is parallel to the floor and hold a weight in each hand. Lift the weights out to your sides until your hands are at shoulder height, then pause and squeeze your shoulder blades together.


#6 - Dumbbell Shrug

The dumbbell shrug is an exercise that targets your traps. Traps are often overlooked by many people when working out, but it’s very important to train them if you want to have a wide and thick-looking upper body. To do this exercise, hold a weight in each hand with your arms hanging at your sides. Tense your traps and lift the weights as high as you can, then pause and squeeze your shoulder blades together.


#7 - Face Pull

The face pull is a great exercise for working out the rear deltoids. To do this exercise, attach a rope to a high pulley and hold the ends of the rope with your hands shoulder-width apart. Pull the rope towards your face, keeping your elbows close to your body. Pause when the rope is at your face and squeeze your shoulder blades together.


#8 - Seated Bent-Over Lateral Raise

The seated bent-over lateral raise is a great exercise for working out the posterior deltoid. To do this exercise, sit at the end of a flat bench while holding a weight in each hand with your palms facing back. Lift the weights out to your sides until your hands are at shoulder height, then pause and squeeze your shoulder blades together.


Train Shoulders Twice A Week With This Routine

If you want to get big, wide delts, you’re going to need to train them hard. That means that you need to be training each of your shoulders with at least two exercises per workout. Use this shoulder workout routine for mass and you’ll definitely see results!


Workout A


-Barbell Overhead Press 4 sets x 8-12 reps


-Upright Row / Front Raise 3 sets x 12-15 reps


Workout B


-Arnold Press 4 sets x 8-12 reps


-Bent-Over Rear Deltoid Raise 4 sets x 10-12 rep/side (on each side)


-Dumbbell Shrug 4 sets x 10 reps


Remember to always use a weight that allows you to complete the desired number of reps while maintaining good form. You don’t want to sacrifice your form just to lift more weight. If you can’t do all of the reps for an exercise, then decrease the weight and try again.


Tips And Tricks When Exercising

Now that you know the best shoulder exercises for mass, it’s important to learn how to do them properly. Here are a few tips and tricks to help you get the most out of your workouts:


1) If possible, try not to rest during any of your workouts. It’s okay to take a small break if needed in order to get the most out of each set, but try not to rest more than 45 seconds at a time.


2) Don’t underestimate the importance of a good warm-up. If you’re not used to working out, take 10 minutes or so to stretch and do some light cardio beforehand.


3) Keep your workouts under an hour whenever possible. The longer you exercise, the more likely you are to burn out and injure yourself. If it takes longer than that to achieve your desired results, you’re probably doing something wrong.


4) Make sure you’re using the correct weight. If you can easily do more than 12 reps, the weight is too light. If you can’t complete at least 8 reps, it’s too heavy.


5) Always use good form. This will help you avoid injuries and get the most out of each exercise.


6) Drink plenty of water before, during, and after your workouts. This will help keep you hydrated and prevent any possible muscle cramps.


7) Take a few minutes to cool down after each workout. This can help reduce the chances of you feeling dizzy or light-headed.


8) Don’t be afraid to push yourself. Workout hard enough so that it’s difficult for you to complete your final set with good form, but don’t go too far or else you risk injuring yourself.


9) It takes time – often a couple of months at least – before you start seeing results from your workouts. Don’t get discouraged if you don’t see changes immediately; keep at it and you’ll eventually start to see progress.


10) Make sure you’re eating a well-balanced diet. Working out without a proper diet plan is like trying to run a marathon while drinking a gallon of water and wearing an inch-thick coat.


11) Get plenty of rest. Sleep allows your body to heal, recover, and get stronger for your next workout. It’s just as important as your diet and workout plan.


12) Try to vary your workouts every couple of weeks. This will help prevent boredom and plateaus; plus, it keeps things interesting which can be a great way of motivating yourself.


13) Aim for at least two workouts per week if you can. If you can’t manage that, try to aim for at least one.


14) Remember to stay positive and don’t get discouraged when things get tough. It’s perfectly normal for things to become difficult or even too painful to continue at times during your workout; this simply means that it’s working. Never give up and always push yourself to your limits; you’ll eventually notice the results!


Frequently Asked Questions

What's the best way to increase the size of my shoulders?

By doing shoulder exercises that target all of the muscles in your shoulder, you can effectively increase the size and strength of your shoulders.


What's the best time of day to work out my shoulders?

There’s no set time for working out your shoulders. Some people prefer to do it in the morning, while others prefer to do it in the evening. It’s ultimately up to you when you want to work out.


What should I do if I'm experiencing pain during my shoulder workout?

If you’re experiencing pain, stop the exercise and consult with a doctor. You may have a serious injury that requires immediate medical attention.


Is it okay to work out shoulders on consecutive days?

While you can work out your shoulders on consecutive days, it’s best not to do so unless you’re an experienced weight lifter who is used to doing high-intensity workouts every day. In most cases, it’s better to give your shoulders at least one day of rest between workouts.


Final Thoughts

Building big, muscular shoulders requires time, effort, and dedication. But with the right shoulder workout plan and a positive attitude, you can achieve your desired results in no time! So get to the gym, put in the hard work, and watch your shoulders transform before your very eyes!


We hope you enjoyed this article on the best shoulder workout for mass. Be sure to check out our other muscle-building articles for more great tips and information!


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