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6 Barbell Shoulder Workouts To Build Strong And Muscular Shoulders

England Rugby Union Training Session
Malavika Kanoria

Want an amazing barbell workout to gain shoulder mass and muscle? Try this out!

Are you one of those who have been trying to work on your shoulders to build mass but it just isn’t working? You are not the only one. It can be difficult to work on your shoulders and pretty often you will not see the results if you are not informed about the workings of this particular part of your body. Firstly, let us look at some pointers:

1. Please remember that grip is an extremely important part of every exercise. All overhead presses are not the same. It depends on your movements, your posture, the position of your elbows, the position of your arms etc. Be aware of what your form is.

2. When you are choosing your weights, be practical. Yes, heavy is necessary but know your limits. Since shoulder exercises are complex, going all out without considering your limitations might lead to injuries.

3. Reps are important but do not compromise quality for quantity. Complete your reps perfectly. Also, the longer the range of motion, the better it is for your muscles.

4. There are some shoulder exercises that might need you to lock your joints. But if you do it for exercises that do not need it, you might just hurt yourself. So be sure to do your research.

5. Remember to give your body adequate rest. Do not over train because that will lead to fatigue and breakdown. 3 days a week is perfect for a shoulder workout.

6. Be sure to work on each part of your shoulder. An all inclusive workout will not only add to the mass but will also make sure that you work on all angles and parts.

Also, read 7 Powerful Shoulder Workout For Mass - The Ultimate Guide.

Now let us look at a barbell workout for your shoulders to make them strong and big!


Exercise #1

Push Presses

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Instructions:

Step 1: Pick a barbell and bring it to your shoulder level. Hold it with overhand grip such that your palms face up and your elbows point forward. Make sure that your upper arms are almost parallel to the floor. Let the bar rest on your upper chest.

Step 2: Lower your hips and bend your knees so as to do a half squat.

Step 3: Push through your legs, extend your legs and arms and push the bar over your head. Make sure that your arms are straight.

Step 4: Hold for 2 seconds and get it back to the initial position. Repeat.

Do 2 sets of 12 reps each.

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Exercise #2

Shoulder Presses

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Instructions:

Step 1: Place a low backbench inside a power rack. Sit straight and keep your lower back slightly arched.

Step 2: Hold the bar and keep your palms wider than shoulder width. Your palms must face forward and your elbows must point down and out.

Step 3: Unlock the bar and keep it at your shoulder level. Push the bar up and go until your elbows are almost locked. Note the word ‘almost’.

Step 4: After a tiny squeeze, lower it back down until it reaches a level slightly lower than that of your upper chest.

Step 5: Be sure of your motion and repeat.

Do 3 sets with 10 reps each.

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Exercise #3

Military Press Behind Neck

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Instructions:

Step 1: Stand straight with your feet hip-width apart. Hold a barbell behind your neck and a little over your shoulders.

Step 2: Push it straight up until your arms are almost straight.

Step 3: Hold for a second and get back to the initial position. Repeat.

Do 2 sets of 12 reps each.

Exercise #4

Wide Grip Upright Row

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Instructions:

Step 1: Keep your feet hip-width apart and hold a bar in front of you. Make sure that you have an overhand grip and your palms are farther than shoulder width. Let your arms hang down such that the bar is close to your thighs.

Step 2: Engage your shoulders and pull the weight up towards your chin and go until your elbows are high and are pointing outwards. Keep the weight close to your body.

Step 3: Hold for 1 second and lower it back to the initial position. Repeat.

Do 2 sets of 10 reps each.

Exercise #5

Barbell Overhead Front Raises

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Instructions:

Step 1: Stand with your feet shoulder width apart. Hold a barbell with your palms facing down such that it is close to your thighs and your arms are extended down.

Step 2: Raise the barbell up to bring it over your head. Keep your elbows slightly bent.

Step 3: Pause for a second and lower it back down. Repeat.

Do 2 sets of 15 reps each.

Exercise #6

Javelin Press

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Do not use heavy weight for this exercise.

Instructions:

Step 1: Grab a barbell and hold it lengthwise. Bring it to your shoulder level. Your elbows must be under your wrist.

Step 2: Push the bar up and go until your upper arm reaches your ear.

Step 3: Hold for a second and lower it back. Repeat.

Do 2 sets of 10 reps on each side.

Edited by Kishan Prasad

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