good shoulder workouts and exercises

Best 10 workouts for your shoulders( standing lifts, press, and special exercises)

General

Strong and well-defined shoulders not only enhance your overall appearance but also play a crucial role in your upper body strength and stability. Whether you’re an athlete, weightlifter, or fitness enthusiast, incorporating workouts for your shoulders into your routine can help improve your posture, prevent injuries, and enhance your athletic performance. In this article, we will discuss the benefits of shoulder workouts and some of the best exercises to help you build strong and healthy shoulders.

Why you should do workouts for your shoulders?

There are several reasons why you should do shoulder workouts, including:

  1. Improved posture: Strong shoulders help to keep your body in proper alignment, which can improve your posture and prevent back pain.
  2. Increased upper body strength: The shoulders are a key part of your upper body, and strengthening them can help improve your overall upper body strength.
  3. Injury prevention: Weak shoulders can be more prone to injury, especially if you participate in activities that involve repetitive overhead movements, such as swimming or weightlifting.
  4. Better athletic performance: Strong shoulders are important for many sports, such as basketball, tennis, and baseball, as they are involved in a wide range of movements, including throwing, hitting, and serving.
  5. Improved daily activities: Having strong shoulders can make daily activities easier, such as lifting heavy objects or carrying groceries.

Overall, shoulder workouts can help improve your physical performance, prevent injury, and make daily activities easier. It’s important to include shoulder exercises in your workout routine to maintain strong, healthy shoulders.

You can save your time and find ready-made Shoulder workouts in our Tabata app. Use links to stores to find it.

Different shoulder parts and workouts basics

The shoulder is a complex joint that is made up of several muscles, bones, and connective tissues. The main muscles that make up the shoulder are:

  1. Deltoid: This is the large, triangular-shaped muscle that covers the shoulder and is responsible for lifting the arm away from the body.
  2. Rotator cuff muscles: These are a group of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that attach the shoulder blade to the upper arm bone and are responsible for stabilizing the shoulder joint and rotating the arm.
  3. Trapezius: This is a large muscle that covers the upper back and extends to the shoulders. It is responsible for moving and stabilizing the shoulder blade.
  4. Rhomboid muscles: These are two muscles (rhomboid major and rhomboid minor) that attach the shoulder blade to the spine and are responsible for retracting the shoulder blade.
  5. Pectoralis major: This is a large muscle that covers the chest and attaches to the upper arm bone. It is responsible for moving the arm across the body and rotating the arm inward.

Overall, these muscles work together to allow for a wide range of shoulder movements, such as lifting the arm overhead, rotating the arm, and moving the arm across the body.

Different shoulder workouts you should do to cover all parts of the shoulder

To cover all parts of the shoulder, it is important to include a variety of exercises that target different areas of the shoulder muscles. Here are some exercises that can help target each part of the shoulder:

  1. Anterior (front) deltoids: Front raises, overhead press, Arnold press, and dumbbell bench press.
  2. Lateral (side) deltoids: Lateral raises, upright rows, and lateral pull-downs.
  3. Posterior (rear) deltoids: Reverse flies, bent-over rows, and face pulls.
  4. Rotator cuff muscles: Internal and external rotation exercises using resistance bands or dumbbells.
  5. Trapezius and rhomboids: Shoulder shrugs, upright rows, and seated rows.

It is important to vary your exercises to target each part of the shoulder and avoid overuse injuries. Additionally, incorporating a mix of compound exercises (such as overhead press or dumbbell bench press) and isolation exercises (such as lateral raises or reverse flys) can help ensure that all parts of the shoulder are being worked. Finally, it is important to use proper form and gradually increase the weight and intensity of your exercises to avoid injury.

Find out list of good HIIT exercises here

Best 10 workouts for your shoulders( standing lifts, press and other exercises)

Best shoulder lifts

There are several effective shoulder lifts that can help build and strengthen the shoulder muscles. Here are some of the best shoulder lifts:

  1. Overhead press: This is a compound exercise that targets the entire shoulder and also engages the triceps and upper back muscles.
  2. Lateral raises: This exercise targets the lateral (side) deltoids and can help build shoulder width.
  3. Rear delt flys: This exercise targets the posterior (rear) deltoids and can help improve posture and prevent shoulder injuries.
  4. Arnold press: This is a variation of the overhead press that targets the front and side deltoids, as well as the biceps and triceps.
  5. Face pulls: This exercise targets the upper back and posterior deltoids, which can help improve shoulder stability and prevent injuries.
  6. Upright rows: This exercise targets the traps, as well as the lateral deltoids and can help improve shoulder width.

It is important to use proper form and gradually increase the weight and intensity of your exercises to avoid injury. Additionally, incorporating a mix of compound exercises (such as overhead press or upright rows) and isolation exercises (such as lateral raises or rear delt flys) can help ensure that all parts of the shoulder are being worked.

It is important to mix shoulder lifts exercises to ensure that all parts of the shoulder muscles are being worked, and to avoid overuse injuries. By performing a variety of exercises, you can target different areas of the shoulder, such as the anterior (front), lateral (side), and posterior (rear) deltoids, as well as the rotator cuff muscles, traps, and rhomboids.

Mixing up your exercises also helps prevent plateaus in your progress by challenging your muscles in different ways. When you perform the same exercises repeatedly, your body can become accustomed to them, leading to slower progress and reduced gains. By changing up your exercises, you can keep your workouts interesting and challenging, which can help you stay motivated and engaged.

Additionally, mixing up your exercises can help prevent overuse injuries. When you repeatedly perform the same exercises, you place the same stress on the same muscles and joints, which can increase the risk of injury. By incorporating a variety of exercises, you can distribute the workload more evenly and reduce the risk of overuse injuries.

Best shoulder press exercises

There are several effective shoulder press exercises that can help build and strengthen the shoulder muscles. Here are some of the best shoulder press exercises:

  1. Barbell overhead press: This is a compound exercise that targets the entire shoulder and also engages the triceps and upper back muscles.
  2. Dumbbell overhead press: This is similar to the barbell overhead press but allows for a greater range of motion and can help identify and correct any muscle imbalances.
  3. Arnold press: This is a variation of the dumbbell overhead press that targets the front and side deltoids, as well as the biceps and triceps.
  4. Seated military press: This is a variation of the overhead press that is performed while seated, which can help prevent lower back strain.
  5. Push press: This is a variation of the overhead press that involves using a slight dip in the knees to help generate momentum and lift heavier weights.
  6. Single-arm dumbbell press: This exercise targets one side of the body at a time, which can help identify and correct any muscle imbalances.

It is important to use proper form and gradually increase the weight and intensity of your exercises to avoid injury. Additionally, incorporating a mix of compound exercises (such as overhead press or push press) and isolation exercises (such as lateral raises or rear delt flys) can help ensure that all parts of the shoulder are being worked.

10 workouts for shoulder

Here are 10 different shoulder workouts with multiple exercises in each:

  1. Shoulder Press Workout
  • Seated Dumbbell Shoulder Press
  • Barbell Overhead Press
  • Arnold Press
  • Push Press
  • Dumbbell Lateral Raises
  1. Cable Shoulder Workout
  • Cable Face Pull
  • Cable Lateral Raise
  • Cable Front Raise
  • Cable Reverse Fly
  1. Plate Raise Shoulder Workout
  • Front Plate Raises
  • Lateral Plate Raises
  • Overhead Plate Press
  • Plate Halo
  1. Dumbbell Shoulder Workout
  • Dumbbell Lateral Raises
  • Dumbbell Front Raises
  • Dumbbell Rear Delt Fly
  • Dumbbell Shrugs
  1. Barbell Shoulder Workout
  • Upright Barbell Row
  • Barbell Overhead Press
  • Barbell Front Raise
  • Barbell Rear Delt Fly
  1. Kettlebell Shoulder Workout
  • Kettlebell Clean and Press
  • Kettlebell High Pull
  • Kettlebell Windmill
  • Kettlebell Turkish Get-Up
  1. Resistance Band Shoulder Workout
  • Resistance Band Shoulder Press
  • Resistance Band Lateral Raise
  • Resistance Band Front Raise
  • Resistance Band Rear Delt Fly
  1. Bodyweight Shoulder Workout
  • Pike Push-Up
  • Handstand Push-Up
  • Shoulder Tap Plank
  • Diamond Push-Up
  1. Hybrid Shoulder Workout
  • Thruster (Barbell or Dumbbell)
  • Clean and Press (Barbell or Kettlebell)
  • Push Press (Barbell or Dumbbell)
  • Overhead Squat (Barbell or Dumbbell)
  1. Plyometric Shoulder Workout
  • Plyo Push-Up
  • Medicine Ball Slam
  • Medicine Ball Overhead Toss
  • Medicine Ball Wall Throw

Gym shoulder work out examples

Shoulder workouts are an important part of any fitness routine, helping to strengthen and tone the muscles of the upper body while improving posture and reducing the risk of injury. Whether you’re a beginner or a seasoned athlete, there are a variety of exercises you can incorporate into your workout routine to build strong, healthy shoulders. Here are three different shoulder work out that vary in intensity level to help you get started on your shoulder training journey.

Low-Intensity Shoulder Workout:

  1. Seated dumbbell shoulder press: 3 sets of 12 reps
  2. Dumbbell lateral raises: 3 sets of 12 reps
  3. Front plate raises: 3 sets of 12 reps
  4. Reverse fly: 3 sets of 12 reps

Medium-Intensity Shoulder Workout:

  1. Barbell overhead press: 4 sets of 8 reps
  2. Arnold press: 4 sets of 8 reps
  3. Dumbbell front raises: 4 sets of 10 reps
  4. Cable face pull: 4 sets of 10 reps

High-Intensity Shoulder Workout:

  1. Push press: 5 sets of 5 reps
  2. Barbell upright row: 5 sets of 8 reps
  3. Dumbbell lateral raise: 5 sets of 10 reps
  4. Incline bench rear delt fly: 5 sets of 12 reps

Here are three Tabata shoulder workouts that vary in difficulty level:

Low-Intensity Tabata Shoulder Workout:

  1. Dumbbell shoulder press: 20 seconds on, 10 seconds off x 8 rounds
  2. Lateral raises: 20 seconds on, 10 seconds off x 8 rounds
  3. Reverse fly: 20 seconds on, 10 seconds off x 8 rounds

Medium-Intensity Tabata Shoulder Workout:

  1. Barbell push press: 20 seconds on, 10 seconds off x 8 rounds
  2. Dumbbell front raises: 20 seconds on, 10 seconds off x 8 rounds
  3. Cable face pull: 20 seconds on, 10 seconds off x 8 rounds

High-Intensity Tabata Shoulder Workout:

  1. Burpee push-up: 20 seconds on, 10 seconds off x 8 rounds
  2. Barbell thrusters: 20 seconds on, 10 seconds off x 8 rounds
  3. Dumbbell snatches: 20 seconds on, 10 seconds off x 8 rounds

Remember to use proper form, choose appropriate weights, and gradually increase the intensity of your workouts to avoid injury and make progress. Additionally, it is recommended to warm up properly before starting any high-intensity workout.

Related Posts