Shoulders

The Complete Guide to Shoulder Training

Looking to build strong, defined shoulders? Here's your go-to guide for hitting all the right angles and getting those delts to pop. Prefer watching instead? Check out the video linked below for a quick overview!

Key Shoulder Exercises & Movement Patterns

For a well-rounded shoulder workout, make sure to include these three essential types of exercises:

  1. Overhead Press
  2. Lateral Head Isolation
  3. Rear Head Isolation

This combination ensures that all parts of your deltoids—the front, side, and rear—are getting the attention they need.

1. Overhead Press

The overhead press is the cornerstone of any good shoulder routine, building overall strength and size.

Recommended Exercises:

  • Barbell Overhead Press
  • Dumbbell Overhead Press
  • Machine Overhead Press
  • Pike Push-Ups (great for bodyweight training)
  • Wall-Supported Handstand Push-Ups (for advanced lifters)

These movements primarily target the anterior (front) delts while also engaging the lateral delts, triceps, and upper chest.

2. Lateral Head Isolation

To build width and achieve that coveted broad-shouldered look, you need to focus on isolating the lateral (side) delts.

Recommended Exercises:

  • Lateral Raises (with dumbbells or cables)
  • Leaning Lateral Raises (for a deeper stretch and range of motion)

Lateral raises are crucial for creating that round, capped shoulder appearance.

3. Rear Head Isolation

The rear delts are often neglected but play a huge role in balancing your physique and maintaining good posture.

Recommended Exercises:

  • Rear Delt Flyes (with dumbbells or cables)
  • Face Pulls
  • Reverse Pec Deck

Focusing on rear delts not only improves shoulder aesthetics but also helps prevent shoulder injuries and promotes a balanced upper body.

What About the Front Delts?

You don’t need to train your front delts directly. They get plenty of stimulation from all pressing movements, like the bench press and overhead press.

Overemphasizing front delt training, while neglecting rear delts, can lead to postural issues (like rounded shoulders) and an unbalanced look. Prioritize rear and lateral delt work, and only add front delt exercises if you’re advanced and well-balanced.

How Often Should You Train Shoulders?

  • 2 shoulder-focused workouts per week is ideal if you’re incorporating heavy overhead presses.
  • Avoid heavy pressing more than twice a week—it’s taxing on your spine and nervous system.

If you want to train shoulders more often, focus on light isolation work (like lateral raises and rear delt flyes) on extra days. These are less demanding and won’t interfere with recovery.

Recommended Sets Per Week

For shoulder development, aim for 15 to 21 sets per week. This can go higher if you’re doing more isolation work, as those exercises are less taxing on the body.

Choosing the Right Rep Ranges

To make sure you’re hitting every part of the shoulder and optimizing growth, split your exercises like this:

  1. Main Exercise (Overhead Press)
  2. Two Secondary Exercises (Lateral and Rear Delt Isolation)

Main Exercise (5-12 reps)

Your overhead press should be the first exercise in your shoulder workout when your strength is at its peak. Choose a rep range based on your goals:

  • 5-8 reps: Focus on strength
  • 8-12 reps: Focus on hypertrophy (muscle growth)

Example:

  • Barbell Overhead Press – 4 sets of 6-8 reps
  • Dumbbell Overhead Press – 4 sets of 8-12 reps

Secondary Exercises (15-30 reps)

Your isolation exercises target the lateral and rear delts. Use higher rep ranges to maximize muscle fatigue and growth:

  • 15-20 reps: Standard hypertrophy range
  • 20-30 reps: For maximum pump and endurance

Example:

  • Lateral Raises – 3 sets of 20-25 reps
  • Face Pulls – 3 sets of 20 reps

You can adjust the reps based on what feels best for your body.

Sample Shoulder Workout

Here’s how you could structure a solid shoulder workout:

  1. Barbell Overhead Press – 4 sets of 6-8 reps
  2. Leaning Lateral Raises – 3 sets of 20 reps
  3. Face Pulls – 3 sets of 20-25 reps

This hits all the heads of your deltoids, building strength, size, and balance.

How to Press More Weight: Overhead Press Tips

To maximize your strength on the overhead press, proper form is essential. Here’s how to optimize your technique:

  1. Lock in Your Body:

    • Squeeze your glutes
    • Tighten your core
    • Keep your chest up

  2. Breathe Properly:

    • Take a deep breath before each rep.
    • Exhale as you press the weight overhead.

  3. Push Through the Window:
    As the bar passes your forehead, push your head slightly forward to get your body under the bar. This keeps the bar path straight and maximizes power output.

  4. Stay Controlled:
    Don’t rush the movement. Control the weight both on the way up and down.

Final Thoughts

Building strong, well-rounded shoulders is all about balance. Focus on heavy overhead pressing for strength and size, and complement that with isolation work for the lateral and rear delts to create a full, capped look.

Stick to these principles, and you’ll be on your way to broader, stronger shoulders. Ready to get started? Apply these tips in your next workout or explore one of my custom training plans for even more shoulder gains! 💪