Building Muscle (Mass Gain): 21 Recommended Shoulder Exercises to Collect
Introduction: Shoulder presses are the key exercises for shoulder training. What have you done? Today I will give you 21 shoulder press recommendations, which are definitely worth collecting for future use.
Shoulder Press Classification
Common shoulder presses are divided into four categories: barbell press, dumbbell press, kettlebell press, and machine press. Today we will focus on the first three, as there are many types of machine presses that can be used for presses, which are relatively easy and do not have much difficulty, so they will not be introduced.
Barbell Press (7 types)
1.1. Barbell Press
Exercise Purpose:
Train the anterior and medial heads of the deltoid.Exercise Points: (1) Preparation posture: feet with hip-width apart; barbell in front of the neck, using a full grip, pay attention to support the barbell with the palm root, do not put all the weight on the wrist; the elbow joint is located under the barbell slightly forward of the straight line; maintain a neutral position, core tension. (2) Lift the barbell along a straight line over the head, until the arms are fully extended and locked out.
1.2. Neck Barbell Press
Exercise Purpose:
Train the anterior and medial heads of the deltoid.Exercise Points: This exercise requires a high shoulder joint mobility. Before performing this exercise, you must do a thorough warm-up. If your shoulder joint mobility is insufficient, or if you feel uncomfortable in your shoulder when performing this exercise, do not do it. In addition, this exercise has a significant risk of injury, and it is not recommended for beginners.
1.3. Assisted Barbell Press
Exercise Purpose: The assisted barbell press is an upgraded version of the barbell press, adding a squat action, so you can lift heavier weights.
Exercise Points: (1) Preparation posture and barbell press are the same. (2) Perform a small squat beforehand: knees slightly forward, hips back, keep chest up. (3) Quickly and fully extend the hips and knees, lift the barbell over the head and lock out.1.4. Barbell Lift
Exercise Purpose: The barbell lift is an upgraded version of the assisted barbell press, adding another squat action, so you can lift even more weight.
Exercise Points: (1) Preparation posture and barbell press are the same. (2) Perform a small squat beforehand: knees slightly forward, hips back, keep chest up. (3) Quickly and fully extend the hips and knees, immediately lower the hips and drive the body to fall under the barbell, quickly push the barbell to the overhand support position, and lock the arms in a squat position to catch the barbell, then stand up straight.
1.5. Resistance Band Barbell PressExercise Purpose: The resistance band barbell press is one of the variations of the barbell press. Adding a resistance band increases the action with varying resistance. During the concentric phase, as the resistance band lengthens, the resistance increases; during the eccentric phase, as the resistance band shortens, the resistance gradually decreases. In addition, the resistance of the resistance band will make your control more unstable, which further challenges your control.
Exercise Points: Same as barbell press.
1.6. Chain Barbell Press
Exercise Purpose: The chain barbell press is one of the variations of the barbell press. Like the resistance band barbell press, the use of chains also adds variable resistance and instability to this exercise, which helps to train your control.Exercise Points: Same as barbell press.
1.7. Cuban Press
Exercise Purpose: This exercise typically uses light weight and is primarily aimed at strengthening the shoulder blade muscles.
Exercise Points: (1) Use a grip approximately 1.5 times the width of the shoulder; lift the barbell to the height of the upper arm; (2) Rotate the humerus to align the barbell rod at the elbow joint, then lift the barbell over the head; (3) Return along the original trajectory.Dumbbell Press (8 types)
2.1. Dumbbell Press
Exercise Purpose: Train the anterior and medial heads of the deltoid. Compared to the barbell press, the dumbbell press has a larger action but a lighter weight.
Exercise Points: (1) Preparation posture: support the dumbbell with the palm root; the elbow joint is located under the dumbbell slightly forward of the straight line; maintain a tense body, tighten the core. (2) Lift the dumbbell along a straight line over the head, until the arms are fully extended and locked out.2.2. Single-Arm Dumbbell Press
Exercise Purpose: Single-arm exercises can enhance core stability, and can also help reduce and eliminate muscle imbalances between the two sides.
Exercise Points: Same as dumbbell press.
2.3. Assisted Dumbbell Press
Exercise Purpose: The assisted dumbbell press is an upgraded version of the dumbbell press.Exercise Points: (1) Preparation posture and dumbbell press are the same. (2) Perform a small squat beforehand: knees slightly forward, hips back, keep chest up. (3) Quickly and fully extend the hips and knees, lift the dumbbell over the head and lock out.
2.4. Single-Arm Assisted Press
Exercise Purpose: Single-arm exercises can enhance core stability, and can also help reduce and eliminate muscle imbalances between the two sides.
Exercise Points: Same as assisted dumbbell press.2.5. Dumbbell Lift
Exercise Purpose: The dumbbell lift is an upgraded version of the assisted dumbbell press.
Exercise Points: (1) Preparation posture and dumbbell press are the same. (2) Perform a small squat beforehand: knees slightly forward, hips back, keep chest up. (3) Quickly and fully extend the hips and knees, immediately lower the hips and drive the body to fall under the dumbbell, quickly push the dumbbell to the overhand support position, and lock the arms in a squat position to catch the dumbbell, then stand up straight.
2.6 Single-Arm Dumbbell LiftExercise Purpose: Single-arm lift action helps to reduce and eliminate muscle, power, and coordination imbalances.
Exercise Points: Same as dumbbell lift.
2.7. Arnold Press
Exercise Purpose: This action consists of half a shoulder lift action and half a press action, which can completely train the anterior and medial heads of the deltoid.Exercise Points: (1) Stand with feet shoulder-width apart, lift the dumbbells to shoulder height, with the elbows on the sides of the body, and the palms facing the self; (2) Smoothly lift the dumbbells over the head – do not fully lock the arms, at the same time rotate the forearms, so that the palms are facing forward at the peak of the action; (3) Pause at the peak of the action for a while, then reverse the action, slowly lower the dumbbells and restore the initial state of the action. Note that throughout the process, you must strictly complete the dumbbell, ensuring that the dumbbell is completely under your control. In addition, when lifting the dumbbell over the head, do not lock the arms, so that this will provide pressure on the deltoid throughout the process.
2.8. Cuban Dumbbell Press
Exercise Purpose: Strengthen the shoulder blade muscles. This exercise has three common practices, but the exercise points are the same.
Exercise Points: (1) Lift the dumbbell to the height of the upper arm; (2) Rotate the humerus to align the dumbbell rod at the elbow joint, then lift the dumbbell over the head; (3) Return along the original trajectory. Note that throughout the process, do not flip the palms.Kettlebell Press (6 types)
In addition to different grips, kettlebell press has the same exercise purposes and exercise points as dumbbell press, so we will not introduce them in detail, we will directly show the picture:
3.1. Kettlebell Press
3.2. Single-Arm Kettlebell Press3.3. Assisted Kettlebell Press
3.4. Single-Arm Assisted Kettlebell Press
3.5. Kettlebell Lift
3.6. Single-Arm Kettlebell LiftI'm Shuke, looking forward to your progress together.
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