Shoulders Exercises
Presses and raises covering all three deltoid heads, including the rear delts that pressing alone will never reach.
The deltoid has three heads and each one needs a different line of pull. Overhead pressing handles the front delts, lateral raises handle the side delts that create width, and rear delt work is the piece almost everyone skips. Balanced shoulder training is also the cheapest insurance against the aches that come from a press heavy program.
All Shoulders Exercises
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A unilateral chest press that alternates arms to build stability and address strength imbalances while targeting the pectorals.
A machine-assisted dip providing counterbalance weight, making dips accessible while building triceps and chest strength.
A rear deltoid and upper back exercise using a resistance band to improve posture and shoulder health.
The classic compound chest exercise targeting the pectorals, front deltoids, and triceps using a barbell on a flat bench.
A compound pressing movement targeting the shoulders, upper chest, and triceps by pressing a barbell overhead from shoulder level.
A compound shoulder exercise that targets the lateral deltoids and upper traps by pulling a barbell vertically along the body.
A full-body locomotion exercise that builds shoulder stability, core strength, and coordination by crawling on hands and feet.
A bodyweight triceps exercise performed with hands on a bench behind you.
A rear deltoid exercise using low cable pulleys in a bent-over position for constant tension on the posterior delts.
The bent over rear delt raise isolates the posterior head of the deltoid, the one part of the shoulder that gets almost no work from pressing and very little from most rows.
A chest pressing exercise using cables for constant tension, targeting the pectorals, front deltoids, and triceps.
A chest isolation exercise using cable pulleys to fly the arms together, maintaining constant tension on the pectorals.
A bodyweight pressing exercise on parallel bars emphasizing the chest with a forward lean, also working triceps and shoulders.
A bench press with a narrow grip that shifts emphasis to the triceps while still working the chest and front delts.
A shoulder press variation popularized by Arnold Schwarzenegger that incorporates rotation to engage all three deltoid heads throughout the movement.
A compound pressing movement using dumbbells to target the chest, front deltoids, and triceps with an increased range of motion.
A shoulder health and rotator cuff exercise combining an upright row with external rotation and an overhead press.
A rear deltoid and upper back exercise performed with dumbbells in a bent-over position, mimicking the cable face pull.
A bench press alternative performed lying on the floor, limiting range of motion to protect the shoulders while training the chest and triceps.
An isolation exercise for the anterior deltoid, lifting a dumbbell in front of the body to shoulder height.
An isolation exercise targeting the lateral deltoids by raising dumbbells out to the sides to build shoulder width.
An isolation exercise for the rear deltoids and upper back, raising dumbbells outward from a bent-over position.
A compound overhead pressing exercise using dumbbells to target the deltoids and triceps, allowing for a natural pressing arc.
A full-body compound exercise combining a front squat with an overhead press for total body conditioning and power.
A chest isolation exercise using dumbbells on a flat bench, opening and closing the arms in an arc to stretch and squeeze the pectorals.
A compound press on an incline bench using a barbell to target the upper chest, front deltoids, and triceps.
The incline dumbbell press is a compound upper body press performed on a bench set to roughly 30 to 45 degrees.
A chest isolation exercise on an incline bench using a fly motion to target the upper pectorals.
A total-body stabilization exercise that targets the obliques, shoulders, and hips while improving flexibility.
A chest isolation exercise using low cable pulleys to target the upper chest through an upward fly motion.
A lateral deltoid isolation exercise performed seated to eliminate momentum and focus strictly on the side delts.
A unilateral overhead pressing exercise that targets the deltoids and triceps while challenging core stability with an offset load.
A rotational core exercise using a cable machine to train the obliques and trunk rotation from a standing position.
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