The shoulders are perhaps the most used muscles in the body, particularly in the upper body area. The shoulder area is one of the rare muscle groups in the body that can rotate on a full 360 scale which is why the amount of work that these muscles exert is really not a joke. With that said, working out your shoulders is just something that you should pay more attention to.
Without strong shoulders, you will not be able to progress in your other workouts. Your shoulders are critical for increasing your load which is why together with your bicep and tricep workouts, you should also be able to throw in this shoulder workout in between.
This one is quite obvious. Every shoulder routine should have the shoulder press since this specific workout will always target the shoulders well. Shoulder press can be done with a shoulder press machine, dumbbells, or barbells.
For the best results, try this workout in the range of 3 sets with 5-6 reps each. Make sure to adjust your weight in accordance with the repetitions
After the shoulder press, the next workout you should do are side laterals. Side laterals put the work this time on each of your shoulders individually. This workout is done with a dumbbell on each hand and what you will be doing is to raise it to the side as if you are doing a wing motion.
For this workout, do 3 sets of 12 repetitions again. Adjust the weight you will be carrying in such a way that 12 reps would be the max you can do but not the absolute max.
Going back to using both of your shoulders at the same time, front raises are much like the hybrid of your shoulder press and your laterals. While holding a plate or with a dumbbell on each hand, place the weights in front of you, particularly in front of the pelvic area. Raise the weights on a front swinging motion to reach your shoulder area.
3 sets of 12 reps each should do the job and you may want to decrease the weight a bit compared to your side laterals.
These three exercises are just some of the most effective shoulder workouts you can do to build your shoulders. Feel free to mix these exercises with others more such as your reverse flyes, delt raises, and of course, your good old push ups.
Here is a suggested routine you can do every other day:
Shoulder Press (Dumbbells, Barbell, or Machine) – 3 Sets, 5-6 reps
Side Laterals – 3 Sets, 12 reps
Front Raises (Dumbbells, or Plate) – 3 Sets, 12 reps
Push Ups (Regular) – 3 Sets, 5-6 reps/ REVERSE FLYES – 3 Sets, 12 reps