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✅ To build mass, always start your workout with the most demanding exercises—multijoint overhead presses, in the case of the delts—which allow you to push the most weight. ✅ In this mass workout, a second multijoint move is next, followed by single-joint moves for each of the three delts heads: front, middle, and rear. ✅ This is the foundation for a solid mass workout. Keeping the total volume fairly high also promotes muscle growth.


Shoulder front delt
Shoulder front delt

🚨 Workout Notes


  • These workouts don’t include warm-up sets. Do as many as you need, but never take warm-ups to muscle failure.
  • Choose a weight that allows you to reach muscle failure by the target-rep listed.
  • If you have a spotter, do a few forced reps on your heaviest sets of overhead presses. If you don’t have a partner, do a dropset on your last set of each exercise, reducing the weight by about 25 percent when you reach muscle failure and continuing on to a second point of muscle failure.

🚨 Corner Bar Single-Arm Shoulder Press


One simply faces the corner (standing midway between the two walls of the corner) and picks up the bar, and using one arm, presses it above their head. The push may be preceded by a squat or lunge.


The angle of the press can range from straight up (vertical) to outward somewhat in front of the trainee.

Corner Bar Single-Arm Shoulder Press
Corner Bar Single-Arm Shoulder Press

✅ An Olympic bar without any added weight is 45 pounds. This will be too heavy for many female trainees to handle with one arm.


Thus, in this case, the not-so-fit trainee should use two hands, cradling the bar in both hands, both hands placed near the neck at the bottom or start of the movement.

You then extend the arms, hands rising right before the face in doing so. Since this is a two-hand hold, the arms will be close together during the movement, and this means that there will be more triceps involvement than you may wish for if you’re seeking more of a pure shoulder workout.

However, if one-hand is too heavy, you have no choice but to first get stronger with two hands.

You can also get stronger by performing regular dumbbell and barbell shoulder presses, as well as using shoulder press machines.


Shoulder Workout Guide
Shoulder Workout Guide
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