How to Build Shoulder Muscles

Shoulder muscles are important when developing a well-rounded physique. The deltoid muscles are the vital link between your chest and arm. They create that nice rounded shape that cuts into the top of the biceps. Often the deltoids are neglected while people focus on the chest, back and arms.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Weights
• Protein

1. Exercise your shoulder muscles on days you don't work your chest or back. The deltoids get a little bit of work whenever you lift weights for your chest and back anyway. It is best to focus on the shoulders by themselves. You can group them with legs or abs since they don't interfere. Try to do your shoulder workout at least two days after a hard chest or back workout.

2. Start pressing. This works the front part of the shoulder known as the anterior deltoid. Most gyms have machines that have you sit and press straight up. Be sure to adjust the seat so that the weight drops down below your ears. Shoulder presses do nothing if you don't work through the whole range of motion. Presses actually work better if you use dumbbells or a Smith press. Allow the weight to drop to your shoulder level or behind your head before pressing up.

3. Do lateral raises to work the cap of the shoulder. This is the lateral deltoid. It is the rounded portion of the muscle group that gives the shoulder its shape. Stand with a light weight in each hand. Keep your arms straight and raise both hands outward and upward from your sides. Stop when your hands rise above shoulder level then repeat. Do not use heavy weights that require you to swing to lift them. The shoulders are a small muscle group and the idea is to isolate them. That requires light weights. The upright row is another good exercise for the lateral deltoid. Stand holding a barbell in an overhand grip in front of you. Bend your arms and pull it straight up your body until it is chest level. You should feel the burn in the top of your shoulders.

4. Try rear lateral raises to work the posterior deltoid. This is the back of the shoulder. Sit on a weight bench with a light dumbbell in each hand. Bend your body forward until your chest touches your thighs. Place the dumbbells under your legs then raise them outward and upward. You should feel the burn in the back of your shoulders.

5. Strengthen your rotator cuff with front lateral raises. You can't see your rotator cuff but it is important to keep it strong. Rotator cuff injuries end the careers of many baseball players since it is vital to the throwing motion. Grasp a light barbell or dumbbells in both hands. Keep your arms straight and raise them directly in front of you. Be very careful not to jerk the weight or lift too much. The idea is to strengthen your rotator cuff not to tear it.

6. Use protein supplements. It is difficult to consume the amount of protein necessary for fast muscle development with regular food. Get some whey protein and have a protein shake twice a day, one right after your workout and another about 12 hours later.

7. Rest your muscles. When you lift weights you slightly tear muscle fibers. When those fibers heal they come back stronger and bigger. It is therefore essential that you rest after a hard workout. Only work your shoulder muscles one per week and don't lift weights for your chest or back the next day.

Tips & Warnings

• Always consult your doctor before beginning any weight training program or diet. Listen to your body. If something hurts don't do it.

Resources

• Read this Article in Spanish
• Punch and Kick
• Press the Point