The shoulder muscles consist of the deltoids and trapezius. The delts are on the sides of the shoulders and the traps are toward the center of the body at the top of the back. Once you have created baseline strength in these muscles with exercises like shoulder presses and lateral raises, step your workouts up a notch with advanced exercises. These involve concentration and strict attention to detail.
Push Press
The push press is a progression to the military press. Not only does it work your shoulders, but your legs get included as well. While standing with your feet slightly wider than shoulder-width apart, hold a barbell at upper chest height with your palms facing forward. Slowly lower yourself into a squat, stand back up and forcefully push the barbell straight overhead. After holding for a second, slowly lower it back down and repeat. It is important to keep your core tight throughout this exercise to stabilize your spine.
Snatch
The snatch is a shoulder exercise that also works the legs and core. While standing with your feet in a wide stance, hold a dumbbell between your legs with your right hand. Slowly lower yourself into a squat, hop in the air and quickly hoist the dumbbell straight above your head. Perform this in a fast motion and fully extend your arm when you lift the dumbbell. Slowly lower the weight back down, repeat for a set of reps and switch sides.
Pike Press
The pike press is a body weight exercise that targets the shoulders and triceps. After placing your hands slightly wider than shoulder-width apart on the floor, position your lower shins on a stability with your legs together. Your body should be in a push-up position at this point. Carefully roll the ball forward as you raise your hips in the air and form an angle with your body. Keeping your arms, legs and back straight, lower your head toward the floor until your forehead is an inch away. Push back up steadily and repeat.
Jump Shrug
Jump shrugs work the traps, glutes, thighs and lower back all at once. These are performed with a weighted barbell that is on the floor. While standing behind the bar with your feet slightly wider than shoulder-width apart, bend down and grab the bar with an overhand, shoulder-width grip. In one steady motion, lift the bar from the floor, hop in the air and shrug your shoulders as high as possible. Once your feet land, slowly lower the bar all the back to the floor and repeat. Keep your arms straight throughout.
Handstand
Handstands work your shoulders and they take a lot of core strength. While facing a wall, place your hands on the floor, bend down and place one leg forward with your knee bent and foot off the floor. Swing it back and forth to build momentum, then swing it straight up and over your body. As you do this, extend your other leg alongside it and press your heels into the wall. Fully extend your arms and hold until you feel fatigued. For an even more challenging variation, perform handstand push-ups by bending your elbows and lowering your head toward the floor. Once you can do these efficiently, practice doing them without the wall.
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