Get your V-shape by hitting your upper body to earn brand new boulder shoulders
Few men relish shoulder day, but you neglect them at your peril. Broadening out up top slims your waist to carve out that coveted V-shape and, because you've probably never properly tested them, gains will come quicker than anywhere else on your body.
For the best approach to pump-up up top we asked PT and osteopath James White for some of his best exercises, fashioned into an intense workout that builds muscle fast. Prepare to shoulder arms.
Your ultimate shoulder workout
Barbell Standing Press: This bodybuilder staple also works your whole body. "It's a great overall mass builder," says White. "These are really good for strengthening your core and increasing overall strength due to the stability aspect of this movement." Start with your hardest move to ensure you've got the core strength to maintain perfect form.
Seated Dumbbell Press: Re-rack your barbell and grab a pair of dumbbells. They're all you'll need for the rest of the workout. Then grab a bench; sitting down helps isolate the shoulder motion. "These are really good for not only handling a lot of weight, but also having the freedom of using dumbbells," White tells us. "You can bring them nice and low to get a really full range of motion." Take a load off your feet and put a load on your delts.
Arnold Press: Named for their Mr Universe-winning, Predator-killing inventor, the rotating motion at the end of this exercise hits more than the standard press to fill out that v-shape. "It's nice way to do a conventional press while adjusting position to target the anterior deltoids," says White. For the layman, that's the front bit of your shoulders. Which will feel like they've been Terminated tomorrow.
Lateral Raise: The slower you can perform these raises, the more they'll hurt – and the better you're going to look. "Lateral raises are perfect for isolating the medial part of the deltoid," White explains. "They're more commonly used with a lighter weight and higher reps." You'll still be gritting your teeth by the end of the third set.
Bent over reverse fly: This lateral raise variant will hit you where it hurts, working both shoulders and back. White loves them. "It's one of the best exercises for targeting the posterior deltoid. For more focus on the movement and less on stabilising things, try placing a bench at 45 degrees and perform this movement lying face down on it." Atlas-level shoulders are on the way.
Upright row: Another great mass builder," says White. "Get your elbows higher than your hands for a peak contraction of the deltoid. The upright row also targets the traps." Compound moves like this benefit from heavier fare than the raises, allowing for less reps and bigger weights to keep your delts in shock.
Front raises: White recommends front raises to those that have gone through the routine and feel short-changed in the front. "It’s unlikely that your anterior delts need extra work, so spend more time on your medial and posterior deltoids. However, if you feel you want to hit your front deltoids harder, then a front raise is the one for you." Again, low weight and high reps help you maintain form for shirt-busting gains.
Barbell push press
Grab a barbell and hold it at shoulder height with palms facing forwards. Set your feet shoulder width apart and slightly bend your knees to inititate the move. Push up with your legs to explosively press the barbell straight above your head. Return under control to the start position.
Seated dumbbell shoulder press
Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Arnold press
Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.
Two arm dumbbell upright row
Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they're in line with your collar bone, with your elbow pointing towards the ceiling. Lower the dumbbell back down and repeat.
Lateral raise
Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.
Seated bent over rear delt fly
Sit down, lean forward and hold a dumbbell in either hand so that they're resting above your feet. Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. Bring the weights back down and repeat.
Single dumbbell front raise
Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat.
From Menshealth
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