The standard seated shoulder press is the benchmark for shoulder strength, but you need to master several shoulder exercises to achieve big gains. There are a handful of killer shoulder exercises that will help you do that while building mass and definition in their own right. Shoulder training should be detail oriented. There are three deltoid heads--the front, side and middle--that all need your attention during the course of a workout.
Arnold Press
This exercise is a favorite of Arnold Schwarzenegger's, hence the name. Sit at a bench and grip dumbbells in each hand. Raise them to your shoulders with your palms facing in. Push the weights overhead without locking your elbows while rotating your hands inward so that your palms face forward at the top of the motion. Pause, then reverse the motion to return to the starting position. This exercise works the front and side deltoid muscles.
Push Press
This power-training exercise loads the shoulders while getting muscles throughout the body involved. Stand holding a barbell at shoulder height with your hands slightly wider than shoulder width apart. Bend your knees a bit and push up with your legs to put help put the bar in an upward motion. Follow through with your shoulder muscles to power the bar to the point where your arms are extended and locked. Slowly return to the starting position.
Standing Lateral Raises
This exercise is one of the best for developing the rear and outside deltoid muscles. Hold a dumbbell in each hand and bend forward slightly, dangling the weights below your chest. Lift the dumbbells out to your sides so they are slightly above parallel with the ground. Turn your wrists as your arms rise so the bottom of the dumbbell rises above the front. Pause, then slowly reverse the motion to return to the starting position. Don't let momentum or your movement in your back help swing the weights up.
Front Dumbbell Raises
The front dumbbell raise builds the front deltoid muscles while creating separation from the pectoral muscles. Stand with dumbbells in each hand held a few inches out from your thighs. Without bending your elbows, lift one weight up past your head, pause and return to the starting position. Then repeat with the other arm. If you struggle to do this exercise without interference from momentum, try the seated variation.
Reverse Overhead Dumbbell Laterals
The reverse overhead dumbbell lateral requires a slow movement and a steady body. The payoff is stronger front deltoids and trapezius muscles. Hold a dumbbell in each hand, and hold your arms straight out at your sides, with your palms turned up. Your elbows can bend slightly. Slowly lift your arms and bring the weights together over your head. Pause and slowly return to the starting position.
Seated Bent-Over Dumbbell Raises
This exercise is popular for isolating the rear deltoids. Sit at the end of a bench with your knees together and dumbbells in each hand. Bend at the hips so your chest touches your thighs. Hold the dumbbells behind your calves with your palms facing each other. Lift the weights straight out to your sides and pause. Slowly return to the starting position.
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