The Ultimate Shoulder Workout

In movies there are muscle groups, mostly men should always train more than other muscle groups. They train them just to appear more muscular overall. The shoulders are one of them, because big shoulders will make you way bigger in your overall appearance. In this blog post we will dive into an ultimate shoulder workout as well as the background of why you should train shoulders. Additionally, we will give you information about the anatomy of the different shoulder muscles and what purpose each one has.

Anatomy of the shoulder

A good shoulder workout are vital for various arm movements and overall upper body stability. They consist of several key muscles, including the deltoids, rotator cuff muscles, and the muscles of the scapula. The deltoid muscle is the largest and covers the shoulder joint, enabling arm abduction, flexion, and extension. The rotator cuff muscles, including the supraspinatus, infraspinatus, teres minor, and subscapularis, provide stability and facilitate rotation of the arm.

These muscles help keep the head of the humerus securely within the shallow socket of the shoulder blade. Additionally, the muscles of the scapula, such as the trapezius, serratus anterior, and rhomboids, play a crucial role in shoulder movement and stability by controlling the position of the shoulder blade during arm movements. Proper strength and flexibility of these muscles are essential for preventing injuries and maintaining optimal shoulder function. Regular exercise and stretching can help maintain shoulder muscle health.

Why should you train your shoulders? 

Training shoulders is essential for overall upper body strength, stability, and aesthetics. Strong shoulders not only enhance your appearance but also improve functional movements and reduce the risk of injury. Shoulder muscles, including the deltoids and rotator cuff muscles, play a crucial role in various daily activities like lifting, pushing, and reaching. By targeting the shoulder muscles through resistance training, you can improve posture, enhance athletic performance, and prevent imbalances that can lead to discomfort or injury. Additionally, well-developed shoulders contribute to a balanced physique, complementing other muscle groups such as the chest, back, and arms. Incorporating shoulder exercises into your workout routine promotes overall muscle symmetry and enhances your physique’s overall aesthetic appeal. Whether you’re an athlete, fitness enthusiast, or someone looking to improve their overall strength and well-being, training shoulders should be an integral part of your exercise regimen.

The parameters of the following shoulder workout

In the following we will talk about the various training principles and parameters that are needed for a brutal training session.

Intensity

The intensity is quite high in contrast to volume. The most important part is that you stretch at the bottom position and really feel the peak contraction.

Repetition scheme

The repetitions are slightly higher than the normal hypertrophy rep scheme of 8 to 12. We want to do between 15 and 20 repetitions per set. All those repetitions must be performed with full range of motion for the perfect muscle stimulation.

The warmup

Before we start with the actual workout, we warm up our target area first. This helps with 

Arm Circles

Stand with arms extended to the sides. Make small circles with your arms, gradually increasing the size. Do 10 circles forward and then 10 circles backward.

Shoulder Rolls

Roll your shoulders backward in a circular motion for 10 repetitions, then switch to forward rolls for another 10 repetitions.

Shoulder Stretch

Gently pull one arm across your body using the opposite hand, holding for 15-20 seconds. Repeat on the other side.

Arm Swings

Stand with feet shoulder-width apart. Swing your arms forward and backward in a controlled motion, gradually increasing the range of motion with each swing. Do 10 repetitions.

Wall Angels

Stand with your back against a wall and your arms bent at a 90-degree angle. Slowly slide your arms up and down the wall, maintaining contact with the wall throughout the movement. Aim for 10-15 repetitions.

Cat-Cow Stretch

Come onto your hands and knees. Inhale as you arch your back and look up (cow pose), then exhale as you round your spine and tuck your chin to your chest (cat pose). Repeat for 8-10 repetitions.

The main workout

The main workout only consists of four exercises, but with the mentioned intensity, execution, and range of motion, you will get a brutal workout in the end.

Cable face pulls

Firstly, the high of the cable is crucial with the specific part of the shoulder you want to train. The face pull is really efficient, because you will train the muscles, which line up with the cable. If you have the cable low, you will mainly train the side delts, because you pull upwards. If you set it high, you will work out the rear delt and the back. We want to focus on the rear and side delts, that is why we set up the cable on head height.

Superset Side raises and Front raises

For this part we will lay our focus even more on the side delts as well as the front delts. The elbow should be in one line with the shoulder while the arm is slightly bended. Lean your body forward and really feel the muscles work. As well as in the othe exercises, try to do a slow eccentric part of the movement while performing the exercise in full range of motion.

Right after you finished the side raises, you will transition into upright rows. This movement hit the front as well as the side delts. Make sure you row with your elbows. The elbows should be in one line with your shoulders. As you go down, try to go as slow as possible back into the starting position.

Overhead press

For the last exercise we will do overhead press. It does not matter if you use dumbells or a barbell. Just keep the following key step in mind:

• Slow eccentric
• Use a slightly lower weight and do more repetitions
• Don’t arch your back
• Feel the peak contraction

Go all out on this one, because it is you last movement for the day!

Conclusion

To conclude this post you know now which movement trains which part of the shoulder. How the shoulder muscles are structured. Additionally, you have a brutal and efficient shoulder workout you can integrate into your rountine.

Don’t forget, that the training is only a part of the process. Make sure you eat the right food, stay hydrated and get enough rest to recover.

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