The Best Shoulder Workout, Benefits, Program Workout

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The Best Shoulder Workout

The Delts are the most used muscle groups in the upper body. The shoulders get a load in almost every exercise, on the upper chest.

The best shoulder workout
shoulder workout



  1. Deltoid muscles
  2. What muscle use in shoulder press? 
  3. Shoulder Workout Tips
  4. How to Build Shoulders: 5 Training Plan


The shoulders have a 360-degree radius of rotation in many arm movements, not to mention the muscle has a 3d shape. The shoulder muscle of the shoulder girdle completely covers the shoulder joint, forming a rounded shape.

The delts are a very important muscle group, so why can’t so many people achieve well-developed, spherical, voluminous, “balanced” shoulders in terms of size and strength?

Step 1: The first step to consider right away is to make sure you are consuming enough calories to build overall muscle mass.

Step 2: Review your diet and add more whey protein if needed.

Later in the article, I will talk about the anatomy of the shoulder, its functions, and some exercises for each area of ​​the deltas (front middle, read).

And at the end, 5 shoulder training programs will be presented that will help turn your delts into 2 balls.

Deltoid muscles

Anterior (front) bundle

Function: participates in lateral abduction of the arm during external rotation of the shoulder, flexion of the shoulder, and assistance in the movement of the pectoralis major muscle (elbow just below the shoulder).

  • Location: Front shoulder.
  • Exercise: Seated, Standing Barbell Press (Army Press).

Lateral (middle) bundle

Function: lateral abduction of the shoulder in its position in internal rotation and in horizontal abduction in its external rotation, but practically does not participate in a horizontal extension of the shoulder (with its internal rotation).

  • Location: middle shoulder.
  • Exercises: Standing, Seated Side Dumbbell Raises

Back bundle

Function: fly arms, elbows back, takes a large part in horizontal extension, especially due to the small participation of the latissimus dorsi muscle in this movement in the horizontal plane.

  • Location: Rear shoulder, from the lower part of the posterior edge of the spine of the scapula along its entire length to the medial edge.
  • Exercises: Bent-over dumbbells fly, Bent-over barbell row to the chest.

What muscle use in shoulder press? 

Shoulder Structure
Shoulder Muscle Structure


  1. Rear, middle deltoid muscle;
  2. Triceps muscle;
  3. Traps muscle.

Shoulder Workout Tips

As you can see from the anatomy information above, the shoulder is made up of 3 different small muscle groups (front, lateral and rear beams).

Many beginners view the shoulder as one muscle and train it like the pectoral muscles: standing presses, seated presses, and presses in different angles of the bench.

The only problem with such a training approach of the shoulder muscle is that pressing exercises alone will pump mainly the front part of the delta and take it from the middle and rear beams, the entire load.

And as a result, such work will lead to severe muscle imbalance and can easily lead to a shoulder injury in the future.

Tips Shoulder Workout
Tips Shoulder Workout


Without well-developed middle and posterior bundles of deltoids, the shoulders appear narrow both from the front and from the side.

The shoulder muscle is a moderately sized muscle made up of three small muscles. And therefore, each of these muscles must receive a sufficient, uniform workload.

As I said above, the shoulders can rotate almost 360 degrees, so the exercises will be performed at different angles using free weights, machines, and cable machines.

I like to work with a low rep range (4-6) on hard, basic exercises and a moderate rep range (8-12) for all isolation movements.

All exercises must be performed with the ideal technique, otherwise, it is an injury and a stop to the entire training process, especially for those who work with a lot of weight.

How to Build Shoulders: 5 Training Plan

Before each deltoid workout – a general warm-up and 1-2 warm-up sets with a gradual increase in weight. Rest 45 seconds between sets, 2-3 minutes between exercises.

Stretching exercises at the end of each workout program.

Training Plan – 1

  • Seated Barbell Press – 3 sets of 4-6 reps.
  • Fly dumbbell one hand – 3 sets of 12 repetitions (perform alternately)
  • Plate Front Raise – 3 sets of 12 reps (at the top of the amplitude, hold the weight for 3 seconds).
  • Incline dumbbells Fly on a horizontal bench, face down – 3 sets of 12 reps.

Training Plan – 2

  • Seated Dumbbell Raises – 3 sets of 8-12 reps.
  • Behind the Neck Press – 3 sets of 4-6 reps.
  • Face Down Incline Reverse Flies – 3 sets of 12 reps (bench incline 35 degrees).
  • Lying Dumbbell Front Raise On Incline Bench – 3 sets of 15 reps (45-degree bench incline).

Training Plan – 3

  • Seated Bent-Over Dumbbell Breeding – 3 sets of 8-12 reps.
  • Army Press – 3 sets of 4-6 reps.
  • Cable Rear-Delt Flye – 3 sets of 8 – 12 reps.
  • Barbell Row – 3 sets of 12 reps.

Training Plan – 4

  • Seated Arnold Press – 3 sets of 6 to 8 reps.
  • Cable Delt Flye – 3 sets of 12 reps.
  • Alternating dumbbell fly – 3 sets of 12 reps.

Training Plan – 5

  • Single Arm Cable Delt Fly – YouTube – 3 sets of 8 reps (at the top of the amplitude, hold the weight for 3 seconds)
  • Army Press – 3 sets of 6 to 8 reps.
  • Bench Rear-Delt Flye – 3 sets of 12 reps.
  • Standing Dumbbell Fly – 3 sets of 15 reps.
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