🔥 HOW TO SHOULDER SHOCK | FRONT | BACK | SIDE
🚨 Front delts – are easy to target. They get hit with all pressing movements. For that reason, I personally don’t do any isolation exercises for them. Overhead presses and Arnold presses when combined with chest presses should be sufficient. If you don’t think it is, you can do front raises.
🔥 Svend press
✅ Exercise details
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- Target muscle: Sternal (Lower) Pectoralis Major
- Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Mechanics: Compound
- Force: Push
✅ Starting position
- Squeeze a weight plate between your palms.
- Raise it to your chest, with your fingers pointing forward.
- Pull your shoulders back and stick out your chest.
- Raise your elbows so that your arms are parallel with the floor.
✅ Execution
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- Exhale as you slowly extend your elbows and push the plate out in front of you.
- Hold for a count of two and squeeze your chest muscles.
- Inhale as you slowly pull the plate back in to your chest.
- Repeat.
🚨 Rear delts – a bit more difficult to hit. Like front delts get hit with pressing movements, rear delts get hit with all rowing movements. However, I still find most people’s rear delts are underdeveloped when compared to their front delts so I do recommend incorporating isolation exercises. Facepulls are my favorite one.
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🚨 Side delts – are probably the most difficult to develop. They will get hit in addition to front delts with any shoulder press movement but they do not get hit with chest pressing exercises or rowing exercises so they definitely need more isolation work. Some variation of lateral raises will be your best bet. Upright rows are another option but most people do them incorrectly which can cause shoulder issues.
