Basic Shoulder Exercise Areas
Want big, strong, delts that pop, then you want to do these shoulder exercises and workouts. The standing overhead press will put more emphasis on the core musculature and serratus anterior muscle.
As for which variation is most effective, you basically have four options:
1 – Barbell standing overhead press
2 – Dumbbell standing overhead press
3 – Seated barbell shoulder press
4 – Seated dumbbell shoulder press
The shoulder workout comprises of a total of 9 sets and 4 exercises. Muscle groups worked are the front, middle and side shoulders as well as the traps. This workout should be performed once per week only to allow for adequate recovery.
Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise. Strict technique on all exercises. Aim to improve at least one aspect of your workout each week.
Beginner Weekly Shoulder Workout Routine:
Exercise Sets Reps
Seated Dumbbell Press 3 15-12-10
Dumbbell Lateral Raise 2 12
Dumbbell Reverse Fly 2 12
Upright Row 2 10
Palms-In Shoulder Press
Back Supported Palms-In Shoulder Press, Palms-In Alternated Shoulder Press
Seated Palms-In Alternated Shoulder Press, Shoulder Press
Seated Shoulder Press, Back Supported Shoulder Press
Lateral Raise , Bent-Over One-Arm Deltoid Raise
Seated Side Lateral Raise, Bent-Over Rear Deltoid Raise
Rear Deltoid Raise, Rear Deltoid Circle
Straight-Arm Front Deltoid Raise, Upright Row
Front Raise, Shoulder Shrug
Push Press, Crouched Rear Deltoid Row
Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius. As for which variation is most effective…you decide.