Training your Shoulders for More Muscle Mass

For many reasons, working your shoulders should be a priority. Next, we'll present you with a diverse routine that's effective for strengthening your shoulders.
Training your Shoulders for More Muscle Mass

Last update: 19 April, 2019

Are you considering training your shoulders? Shoulders are an anatomical part of the body that joins the torso to the arms. In the union of these three parts, you’ll find two joints formed by the humerus and the acromioclavicular joint. This last joint joins the collarbone to the acromion.

The shoulders are a part of the human body that’s covered by tendons and muscles. This allows them to have the most mobility, therefore, it’s an essential part to strengthen.

Importance of training your shoulders

There are many exercises that can be performed and, in this article, we’ll focus on a beginners point of view. Although it’s an area covered by tendons and muscles it’s one of the most likely areas to become injured due to the number of movements, demands, or efforts performed daily.

Among the ailments presented in this area, these stand out:

  • Shoulder dislocation, also known as luxation
  • Rotator cuff rupture
  • Disjointed shoulder
  • Joint swelling
  • Bad posture and related pains

Training to strengthen your shoulders

Muscles surrounding the shoulders are the greatest group that draws attention to working out. The reasons for training your shoulders may be for either aesthetic reasons or for physical and sports reasons. Here are three types of exercises that you can try:

  1. Strength
  2. Isolation exercises
  3. Pumping exercises

Strength exercises for training your shoulders

They are considered building exercises since they not only define the muscle’s capacity but also its size. 

Training your shoulders with isolation exercises

These exercises are great for training your shoulders and mold the muscle and provide them with more definition according to your objectives.

Pumping exercises for training your shoulders

Finally, pumping exercises increase congestion. In other words, their purpose is to cause fatigue or take the muscle to its maximum limit; this way, you’ll achieve the endurance results desired with the maximum repetition.

woman working out shoulders

Types of shoulder training

Shoulder exercises may be done in different places and in several ways. For example, they can be done at home, at the gym, in the park, alone or with company.

Likewise, you may do them with specific stationary machines, barbells or supports and even dumbbells or weights.

It’s clear, that it’s best to seek advice to achieve a variety and repetition of exercises to render the desired results.

How to gain muscle mass in your shoulders

If your shoulders are low and narrow, it makes sense to begin a workout routine that helps you gain muscle mass. Afterwards, progressively you can start exercising them to make them stronger.

To develop larger shoulders, you’ll need to work the muscles known as deltoids. These are the three main muscles in our shoulders: the anterior. lateral and posterior deltoids.

To begin, it’s essential to have a quality technique. If you don’t have knowledge about this, it’s better to train with a private trainer at the gym or maybe a personal coach. You’ll need to start with a good warm-up and stretching of the shoulders.

One way of building muscle mass is by basing your preparation on combined and heavy exercises. For example, you’ll need to add heavy weights to your shoulder routine. If you’re a beginner, the 5 by 5  is one of the best for gaining muscle mass. 

This exercise diagram refers to the number of repetitions and sets you’ll perform on training days. Regarding weight, it should be increased gradually.

Shoulder routine to gain muscle mass

Military press is a basic shoulder exercise. The expression “press” means “push”; this is the objective of this exercise, pushing with strength above your head. 

  • Military press on the machine
  • Military press with dumbbells
  • Low pulley row to the neck with a barbell
  • Sitting birds with dumbbells
  • Lateral elevations
  • Frontal elevations with a barbell
  • Inverted openings on the machine

How to perform a shoulder press

The most important aspect is position; begin with the barbell at shoulder level with a firm grip. Then, stand straight and align your wrists with your forearms. Meanwhile, keep your hips steady.

First, raise your chest, arching the upper part of your back with the gesture of trying to take your chest to your chin. Afterward, take a deep breath, squeeze your abdomen and push upwards above your head. Do not push forwards or backwards. 

man doing shoulder press

After this, get underneath, and keep the barbell aligned while you push. Once the bar has passed your forehead, stand underneath it. Once there, block it; keep the barbell held over you and distribute the weight well to balance yourself. Lock your elbows and simulate the gesture of raising your shoulders.

Alternating shoulder training

As you progress and obtain results, you should pay attention to other body parts. This way, your muscles will grow stronger evenly.

However, shoulders are the best starting point if you want to not only improve your physical condition but your health and performance. Thanks to these exercises, you’ll give your body stability which is useful for all human activity. Remember that persistence, variation, and repetition will render results.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.