How to Build Shoulder Muscles
Perform overhead shoulder presses., Enter the starting position., Do the press., Lift heavy.
Step-by-Step Guide
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Step 1: Perform overhead shoulder presses.
This workout is great for your anterior deltoids, and it is often considered the most effective exercise for building shoulder muscles.
You can use a barbell, a pair of dumbbells, or a shoulder press machine.
Barbells are more effective for "maxing out" with a heavy load, meaning that you can lift more.
Dumbbells require more coordination to lift, however, and they can help keep you from perpetuating strength imbalances between your shoulders., This exercise is best done when standing.
Hold the barbell or dumbbells with a palm-forward grip, slightly wider than your shoulders.
Hold the weight in front of your head, just above shoulder level.
You can do this exercise while seated, although the seated version does not exercise your core as much.
If you've had lower back trouble, stick to the seated version.
Sit on a press bench with vertical support for your back.
Keep your back straight and your feet firmly planted on the ground. , In one smooth motion, lift the barbell or dumbbell above your head to the point that your elbows straighten.
Hold the weight there for a moment, and then slowly lower it to the starting position.
Keep the weights in the resting position for two seconds, and then repeat.
Take your time, and pay close attention to form.
Make sure that you're not favoring one shoulder over the other. , Shoulder presses build muscle most efficiently as a high-weight, low-repetition activity.
Begin with 2-4 sets of 4-8 reps each. -
Step 2: Enter the starting position.
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Step 3: Do the press.
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Step 4: Lift heavy.
Detailed Guide
This workout is great for your anterior deltoids, and it is often considered the most effective exercise for building shoulder muscles.
You can use a barbell, a pair of dumbbells, or a shoulder press machine.
Barbells are more effective for "maxing out" with a heavy load, meaning that you can lift more.
Dumbbells require more coordination to lift, however, and they can help keep you from perpetuating strength imbalances between your shoulders., This exercise is best done when standing.
Hold the barbell or dumbbells with a palm-forward grip, slightly wider than your shoulders.
Hold the weight in front of your head, just above shoulder level.
You can do this exercise while seated, although the seated version does not exercise your core as much.
If you've had lower back trouble, stick to the seated version.
Sit on a press bench with vertical support for your back.
Keep your back straight and your feet firmly planted on the ground. , In one smooth motion, lift the barbell or dumbbell above your head to the point that your elbows straighten.
Hold the weight there for a moment, and then slowly lower it to the starting position.
Keep the weights in the resting position for two seconds, and then repeat.
Take your time, and pay close attention to form.
Make sure that you're not favoring one shoulder over the other. , Shoulder presses build muscle most efficiently as a high-weight, low-repetition activity.
Begin with 2-4 sets of 4-8 reps each.
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Steven Green
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