5 Shoulder Workout Supersets For Massive Delts!
By bulksupplementsdirect
Table of Contents
Shoulders are the most profound muscles that give a powerful herculean-Esque appearance. They give the aura of power and strength and make the upper body look muscular and broad!
Everyone wants a developed set of shoulder muscles, and in this article, we will show you what it takes and how you can get them in the quickest way possible!
Let’s dig deeper to show how you can add a shoulder workout superset to blast your deltoids to supersize and strength!
Shoulder Muscle 101 - What are the shoulders?
Shoulders! The robust set of muscles gives the appearance of power and width! We all want them, and we all work them hard, right?
The shoulders, also known as deltoids (or delts in the gym world), consist of three muscle heads.
These three heads are connected to the arm and back, which enable our bodies to lift the arms through several ranges. Without these three heads, our bodies would be limited in picking up, dropping down and pressing above our heads. So we could say they are critical to our everyday life!
The shoulder muscle is made up of three heads that are known as the anterior (front), medial (middle), and posterior (rear) deltoids.
Anterior Delt
The front deltoid (known as the anterior) is on the front of the shoulder; without it, we wouldn’t be able to raise our arms in front or press them above our heads.
This muscle is often activated during exercises such as the shoulder press, front raise, and push-ups and so is a crucial muscle in everyday activity.
Medial Delt
The side deltoid (known as the medial) is in the middle of the shoulder; without it, we wouldn’t be able to raise our arms out to the side or use them to pull our bodies up.
This muscle is often activated during exercises such as the lateral raise, reverse fly, and pull-ups.
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Posterior Delt
The posterior deltoid is located in the back of the shoulder and is responsible for shoulder extension and horizontal adduction.
This muscle is often activated during the rear delt fly, reverse fly, and rows.
But that’s not it for shoulders. The shoulders depend on the rotator cuff and trapezius muscles to support the shoulder joint.
So having a solid set of shoulder muscles significantly improves the posture of the upper body and the overall capability for upper body movement.
Recommended Read: >>> 10 Best Short Head Biceps Exercises For Massive Upper Arms <<<
What are supersets?
A superset is a high-intensity training technique where you select two exercises and perform them back-to-back with minimal rest.
Supersets can be grouped into two categories:
Agonist superset: This involves working for the same muscle group with two exercises. For example, performing a set of dumbbell bicep curls followed by a set of hammer curls without rest in between. This type of superset breaks down the muscle fibres quickly and therefore causes them to recover bigger and stronger.
Antagonist superset: This type involves opposing muscle groups with two exercises. For example, performing a set of chest presses followed by a set of pull-downs without rest. This type of superset aims to increase muscle endurance and burn more calories.
Both superset types have their advantages. The agonist superset is great if muscle mass and size are what you are after for a given muscle.
Antagonist supersets are a good addition if you want to increase energy expenditure and endurance.
Supersets are a great way to increase the intensity of your workout, boost your metabolism, and save time in the gym. They are also great for breaking through plateaus, as they challenge the muscles differently than traditional sets.
However, it’s important to note that because of the increased intensity, it’s essential to use proper form and not overdo it, as this can lead to injury.
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Why should you perform supersets for a shoulder workout?
To progress in the gym, you must get into the habit of changing things up. That can be via exercise, sets, reps, intensity, order of exercises and the number of times you train the muscle.
Doing so will keep the muscle guessing and stop it from adapting to the stress.
But let’s look a little deeper into the reasons for performing supersets so that you can understand why you should adopt them.:
Increased Intensity: Supersets will enable you to perform a large volume of work in reduced time. This places immense stress on the body and muscles and so do expect quicker muscle breakdown and, as a result, increased muscle growth.
Increased Metabolism: Supersets boost your metabolism, which does help you burn more calories and fat. This will drive down your overall body fat and make your body and shoulders more defined and lean.
Improved Endurance: By working with opposing muscle groups, you can improve your overall muscle endurance. This is especially beneficial if you want to increase your reps or weights on your shoulder exercises.
Variety: Supersets can also add variety to your workout routine. Switching up the exercises and muscle groups you’re working on can prevent boredom and keep your body guessing.
Time-saving: Supersets are an efficient way to get a lot of work done quickly, which can be especially beneficial if you’re short on time or want to fit a shoulder workout into your busy schedule.
It’s important to note that supersets are a higher intensity workout, so it’s essential to be aware of your limits and use proper form. It’s also important to progress gradually, starting with lighter weights and fewer reps, before working your way up to heavier weights and more reps.
Recommended Read: >>> 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts<<<
Recommended Read: >>> Bent Over Cable Row – How To Do Them Properly! <<<
The eight best shoulder exercises to pack on size and strength
#1 Barbell Military Press
This compound exercise targets the deltoids, triceps, and upper chest and builds overall shoulder strength.
How to perform the barbell military press:
1. Prepare the barbell with a weight that will enable you to perform 8 to 10 reps
2. Begin by standing with your feet shoulder-width apart, your back straight and core tight.
3. Grab the barbell with a pronated grip (palms facing away from your body) at shoulder height.
4. Lift the barbell off the rack and press it overhead, locking out your arms at the top of the movement.
5. Slowly lower the barbell back down till it touches the top of th chest. You have now completed one rep
6. Repeat till you get to target reps
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Maintain a slow and controlled tempo throughout the exercise. 2 to 3 seconds up and 4 seconds down.
- Keep your shoulders back and down and core tight.
- Make sure you elbows are directly under the barbell as you press it up to avoid any injury to your shoulders
Recommended Read: >>> The 7 Best Dumbbell Push Ups Exercises You Should Do <<<
#2 Dumbbell Lateral Raise
This exercise targets the side deltoids and is responsible for creating shoulder width.
How to perform the dumbbell lateral raise:
1. Prepare dumbbells with weight that is suitable for your current strength level
2. Begin by standing with your feet shoulder-width apart and holding a dumbbell in each hand at your sides
3. Ensure your shoulders are back and down, core tight, feet shoulder width apart and then process to lift the dumbells out to the side to shoulder level
4. Aim to hold the dumbbells out to the side for a count of 2 seconds and then lower them over a count of 4 seconds
5. You have now completed one rep
6. Repeat till you get to target reps
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Create a mind-muscle link and aim to lift the dumbbells with your shoulders and not momentum.
- Keep a slight bend in your elbows to reduce risk of injury.
Recommended Read: >>> Rack Pulls Alternative: A Deep Dive into Powerful Deadlift Variations <<<
#3 Dumbbell Reverse Fly
This exercise targets the rear deltoids and gives that complete muscular and full rear upper body look.
How to perform the dumbbell reverse fly:
1. Select a pair of dumbbells that will enable you to perform 8 to 10 strict reps and place them in front of you.
2. Begin by standing with your feet shoulder-width apart and holding a dumbbell in each hand at your sides.
2. Hinge forward at the hips, keeping your back straight and your core engaged.
3. Lift the dumbbells to the sides, squeezing your shoulder blades together at the top of the movement.
4. Slowly lower the dumbbells back down.
5. Repeat the movement for the target number of reps.
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Create a mind-muscle link and aim to lift the dumbbells with your rear shoulders and not momentum.
- Keep a slight bend in your elbows to reduce risk of injury.
#4 Barbell Upright Row
This exercise targets the front and side deltoids as well as the traps.
How to perform the barbell upright row:
1. Prepare a barbell with a weight that will enable you to perform 8 to 10 strict reps
1. Begin by standing with your feet shoulder-width apart and holding a barbell with a pronated grip (palms facing your body).
2. Keep your shoulders back and down, core engaged and right and slight bend in your knees
3. Pull the barbell up ensuring that you lead with the elbows to the point where the bar is just below your chin. Hold for a cound of 2 and then lower over a 4 second period
4. Repeat the movement for the target number of reps.
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Create a mind-muscle link and aim to lift the barbell with your shoulders and not momentum.
- Keep a slight bend in your elbows to reduce risk of injury.
Recommended Read: >>> 15 Compound Back Exercises For A Big Back <<<
#5 Dumbbell Front Raise
This exercise targets the front deltoids.
How to perform the dumbbell front raise:
1. Prepare a set of dumbbells that will enable you to perform 8 to 10 strict reps
2. Begin by standing with your feet shoulder-width apart and grab the dumbbells with a palms facing down grip.
3. Keep your shoulders back and down, core engaged and tight with slight bend in your knees
4. Raise a dumbbell ahead on one side to shoulder width and aim to hold at the top of the movement for a count of 2 seconds and then lower.
5. Repeat the movement on the other side, that will be one rep.
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Create a mind-muscle link and aim to lift the barbell with your front deltoids.
- Keep a slight bend in your elbows to reduce risk of injury.
#6 Seated Dumbbell Press
This exercise targets the front and side deltoids.
How to perform the seated dumbbell press:
1. Prepare a set of dumbbells that will enable you to perform 8 to 10 strict reps and place them in front of you.
2. Begin seated on a bench and bring the dumbbells on to your knees.
3. Lift the dumbbells up so that they are resting over your front shoulders and then push both of them up.
4. You don’t need to touch the dumbbells at the top, just lift up and then hold for a count of 2 or 3 seconds and then lower back down to the starting position.
5. Complete more reps till you get to the target rep range.
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Create a mind-muscle link and aim to lift the barbell with your front and side deltoids.
- Keep a slight bend in your elbows to reduce risk of injury.
#7 Cable Face Pulls
This exercise targets the rear and side deltoids.
How to perform the cable face pull:
1. Prepare the cable pulley machine with a rope and weight that will enable you to perform 8 to 10 strict reps
2. Stand with your feet shoulder-width apart and hold the rope with both hands, palms facing each other.
3. Step back to create tension in the cable and keep your core engaged and your back straight.
4. Pull the rope towards your face, keeping your elbows high and your upper arms parallel to the ground.
5. Squeeze your shoulder blades together at the top of the movement and hold for a moment before slowly lowering the rope back to the starting position.
6. Repeat the movement for the target number of reps.
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Create a mind-muscle link and aim to lift the barbell with your rear deltoids.
- Keep a slight bend in your elbows to reduce risk of injury.
- Keep your elbows high and your upper arms parallel to the ground throughout the movement
#8 Dumbbell Y Raises
This exercise targets all three heads of the deltoids as well as the traps.
How to perform the dumbbell Y raise:
1. Prepare a set of dumbbells and place them in front of your bench. Ensure they are heavy enough to allow you to do 8 to 10 reps.
2. Begin by lying face down on a bench with your chest and belly button resting on the bench.
3. Hold a pair of dumbbells in your hands, with your palms facing down and your arms extended straight out in front of you.
4. Slowly lift the dumbbells up and out to the sides of your body, creating a Y shape with your arms and keeping your elbows straight.
5. Squeeze your shoulder blades together at the top of the movement and hold for a moment before slowly lowering the dumbbells back down to the starting position.
6. Repeat the movement for the target rep range.
Rep Range: 3 sets of 8 to 10 reps
Training Tips:
- Keep your neck in a neutral position and avoid looking up or down during the movement to avoid neck strain.
- Focus on using your shoulder muscles to lift the dumbbells rather than using momentum or swinging your arms.
5 Shoulder Workout Supersets You Must Do
Below are five shoulder workout superset plans you can adopt into your shoulder training. You can pick 1 or 2 superset workouts, add them to your schedule, and then tweak them as you see fit.
Please note the following.
- Do not perform more than two groups of super sets per workout. IE, if you will perform superset 1 and superset 2 from below then limit it to just that.
- Rest up to 2 mins between supersets
- Limit each superset to 4 total sets (so performing a superset of exercises 8 times)
Top 9 tips for growing your deltoids (shoulders)
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Include compound exercises such as the military press, push press, and push jerks in your workout routine. These exercises work multiple muscle groups, including the deltoids, and can help build mass and strength.
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Incorporate isolation exercises such as lateral raises and front raise to target the deltoids specifically.
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Use proper form when performing exercises to ensure you engage the correct muscle groups.
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Gradually increase your weight and reps to continue challenging your muscles and promoting growth.
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Incorporate dropsets, supersets, and other high-intensity techniques to add variety to your routine and shock your muscles into growth.
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Allow for enough recovery time between workouts to allow your muscles to repair and grow.
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Keep a workout journal to track your progress and adjust your routine.
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Incorporate exercises that work the rotator cuff muscles to help prevent injury and promote balanced development.
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Have a balanced and nutritious diet with enough protein to support muscle growth.
Recommended Read: >>> The Lateral Bicep Curl: The Complete How-To Guide (for bigger biceps!) <<<
FAQs
What exercises can I perform for a shoulder superset workout?
Whilst this blog post provides several exercises that you can incorporate into your superset workout, you can also look at the following to get ideas such as compound shoulder exercises, front deltoid exercises, and side delt exercises.
Is it beneficial to mix shoulder workouts with other muscle groups?
Yes, it can be highly effective to combine shoulder workouts with other muscle groups. We suggest trying a leg and shoulder workout or a back and shoulders workout for a more comprehensive training session.
What exercises help in broadening the shoulders?
Various exercises, as discussed in our blog on how to get broader shoulders, can aid in widening your shoulder span. These include shoulder presses, lateral raises, and shrugs.
How does a shoulder circuit differ from supersets?
A shoulder circuit comprises a series of shoulder exercises executed consecutively with minimal rest in between, whereas supersets involve two exercises performed back-to-back without any rest period.
Can you suggest some effective rear deltoid exercises?
There are a couple of potent exercises for targeting your rear deltoids, including the rear delt dumbbell flyes and rear delt cable fly. Incorporating these exercises into your regimen will promote balanced shoulder development.
Do you offer a detailed guide on shoulder training?
Absolutely! Our “The Ultimate Guide to Shoulder Training” provides an in-depth overview of shoulder anatomy, exercises, and common training mistakes to avoid.
Is it good to superset shoulders?
Using two or more exercises back to back in a superset workout for shoulders will force the muscle to adapt and grow bigger! The high-intensity training style has proven effective for changing up training.
What's good to pair with shoulders?
Pairing exercises for shoulders depends on what you want to target. It’s generally assumed that side and rear delts are the most difficult to train and grow. So ensuring you superset side lateral raises and rear dumbbell flys is a good starting position.
What can I superset with shoulder shrugs?
You can superset side lateral raises with shoulder shrugs to train the shoulders. If you want to focus on rear delts, you can add rear cable flys.
What three shoulder exercises should I do?
You always want to ensure that you hit all three shoulder heads. So dumbbell presses, side laterals and rear delt flys are a bread-and-butter shoulder workout routine.
What to superset with shoulder press?
Superset shoulder press with side laterals and play about with the weight and rep range to change things.
Can I do a lateral raises superset workout?
Yes. You can do dumbbell side laterals with cable side laterals, so add a new training angle to the shoulders. The cable side laterals will provide constant tension throughout the movement. This is a great shoulder superset workout; you should start with light weight to master both movements.
Can I add upright rows with shoulder supersets?
Upright rows have been known actually to cause shoulder impingement and it’s not an exercise that is recommended.
Can I use a cable machine for all shoulder supersets?
As long as you warm up, use lightweight and perform the exercise with strict form, then there is no reason why you can’t use the cable machine for your shoulder superset workout.
Who is Jim Stoppani and what are his views on shoulder workouts?
Jim Stoppani is a renowned fitness expert and PhD holder known for his comprehensive workout programs and nutritional advice. He emphasizes the importance of a well-rounded shoulder workout to achieve balanced and strong deltoids.
What are the best shoulder workouts recommended by fitness experts?
The best shoulder workouts often include a combination of compound and isolation exercises such as overhead presses, lateral raises, and front raises. Incorporating supersets, as mentioned in “5 Shoulder Workout Supersets For Massive Delts!”, can also intensify the training and yield better results.
How do cable flys compare to dumbbell flys for shoulder development?
Cable flys provide constant tension throughout the movement, which can lead to better muscle activation. On the other hand, dumbbell flys offer a more natural range of motion. Both exercises are effective for shoulder development, but the choice depends on individual preference and specific training goals.
I don't have access to a cable machine. What's a good alternative to the cable seated lateral raise for working my shoulders?
A great alternative to the cable seated lateral raise is the dumbbell lateral raise. It targets the same muscle group and can be performed seated or standing. Ensure you maintain proper form to maximize benefits and prevent injury.
How does the seated dumbbell shoulder press benefit deltoid development?
The seated dumbbell shoulder press is a compound exercise that primarily targets the anterior deltoids. It also engages the lateral and posterior deltoids, making it a comprehensive exercise for overall shoulder development.
When performing standing shoulder exercises, why is it recommended to keep the knees slightly bent?
Keeping the knees slightly bent during standing exercises helps in stabilizing the body, reducing strain on the lower back, and ensuring better force distribution. It also prevents hyperextension of the knees, which can lead to potential injuries.
Why is it important to keep the arms straight during certain shoulder exercises?
Keeping the arms straight, especially during exercises like lateral raises or front raises, ensures that the deltoids are optimally activated. It also minimizes the involvement of secondary muscles, allowing for a more focused workout on the target muscle group.
Closing thoughts on Shoulder Training
Using supersets in your shoulder training can bring a new phase of muscle mass and strength to your physique.
Using the information in this article, you can try superset workouts and then tweak them based on your existing level AND the results you will see.
But all of this will only be optimised if you ensure your overall training, nutrition, and recovery are in place and fit for purpose!
So let’s crack on, get those massive shoulders, and let us know how you get on! We always love hearing from our readers!
(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)
Recommended Read: >>> Do PushUps Work Biceps: My Guide to Bigger Biceps Using Push-Ups <<<
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- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
