9 Best Shoulder Exercises for Men

Shoulders are pivotal to arm movement and are involved in almost every activity. Moreover, well-developed shoulders are quintessential for a robust physique.

One should ensure the shoulder is highly mobile and extremely stable while performing physically demanding activities such as lifting, throwing and pushing. This only adds to the point that regular exercise focusing on the shoulder area is pivotal. Care should also be taken in ensuring a complete shoulder workout that has a strong focus on improving all the three heads of the deltoid muscle (the muscle forming the contour of the human shoulder).

Here is a list of nine shoulder exercises that should help you could add to your fitness routine to tone and strengthen your shoulders.

However, before jumping in and working out, one should always keep a couple of pointers in mind:

a) Highly customisable workouts should be preferred over regular routines.

b) Always choose weights that lead to muscle fatigue due to repetitions, meaning one should emphasise on increasing the target repetitions over lifting capacity.

It is advisable to use a spotter when dealing with heavy weights.

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#1 Standing Military Press

Standing military press derives its name from its posture. It is a very popular derivative of the overhead press exercise that involves no movement or aid from the legs to lift the weights. This exercise routine targets the deltoid muscles in the shoulder area along with the triceps. Moreover, the standing military press also improves the overall leg strength of the individual.

One could also perform the military press using either a smith machine or a cable machine.

Also, read 5 Effective Shoulder Workouts with Dumbbells.

Instructions:

Step 1: The initial position for the exercise involves positioning the barbell in front of the chest region parallel to the ground.

Step 2: Move the barbell over the collarbone and adjust your arms and legs to lock the position of the barbell.

Step 3: Then, move the barbell overhead by keeping the torso and the lower body rigid. Lower the barbell to the initial position and repeat if for the recommended number of times.

Important Tip: Care should be taken that there is enough spacing between the legs, which should roughly be equal to the distance between the shoulders.

Next up: Seated Overhead Press

#2 Seated Overhead Press

Another version of the overhead press where the individual improves their shoulder strength by lifting weights overhead in a seated position. One could work in a completely vertical position or adjust the incline for better customisability.

This exercise too could be either performed using dumbbells or a barbell. Few studies even indicated that a dumbbell press revealed better activation of muscles compared to the barbell press.

Instructions:

Step 1: The initial position of the seated overhead press requires the individual to hold the barbell or the dumbbells in front of the head with a pronated grip. Ensure that the grip is wider than the width of the shoulder.

Step 2: Lift the weights over the head using only the arms and taking no support from the legs. Hold it in that position for a moment and return to the initial position. Repeat the exercise for the recommended number of repetitions.

Important Tip: Lift the weights with extreme caution or use a spotter to help you throughout the duration of the exercise.

Next up: Barbell Push Press

#3 Barbell Push Press

Similar to the regular military press, the push press is a shoulder press exercise that focuses on lifting weights (preferably a barbell) overhead but with the aid of an extra ‘push’ from the legs. This variation not only improves the overall body coordination but also works as a great balance for beginners and novice trainers.

One could perform this exercise even with a smith machine.

Instructions:

Step 1: Hold the barbell in the front of the head at the shoulder level with a firm grip ensuring the position of the palms has almost the same distance as the width of the shoulder.

Step 2: Lower the knees to a half squat posture to complete the initial position of the exercise.

Step 3: Lift the weights overhead using arms and the legs with the final position ensuring completely extended legs and arms. Hold for a moment and slowly move back to the initial position. Repeat the exercise for the recommended number of repetitions.

Next up: Reverse Fly

#4 Reverse Fly

Reverse fly not only targets the shoulders but also targets the upper back with precision for improved strength and endurance. The reverse fly has quite a few variations and one could perform it while standing, sitting or in the prone position using a weight bench either with dumbbells, elastic bands or without any fitness equipment.

Also, read 6 Ultimate Shoulder Exercises For Boulder Shoulders.

Instructions:

Step 1: Hold the dumbbells in both the hands and position them in front of the torso with slightly bent elbows.

Step 2: Then, slowly move the arms outward until they are parallel to the floor and level with the shoulders.

Move back to the starting position and repeat the exercise for the recommended number of times.

Next up: Front Plate Raise

#5 Front Plate Raise

Front plate raise is another exercise focused on improving the shoulder muscles with minimal fitness equipment. Traditionally, the workout is performed using a barbell plate, but variations using dumbbells, cables and exercise bands are also seen depending on the need.

Instructions:

Front plate raise involves a barbell plate, which requires the individual to hold it on the sides with a firm grip. One should hold this position throughout the duration of the exercise.

Step 1: Hold the plate almost parallel to the ground with slightly bent elbows just below the waist, which is the initial position of the exercise routine.

Step 2: Slowly, move the barbell plate in a forward motion away from the body such that it is raised just above the shoulder level. Hold the plate for a few moments and move back to the initial position.

Repeat the exercise for the recommended number of repetitions.

Next up: Shoulder Push-up

#6 Shoulder Push-up

Broadly put, this could be seen as a subtle variation of the standard push-up with a rigorous focus on shoulders. It also strengthens the triceps of the body. This works out as a great alternative to individuals looking to improve their shoulder strength with minimal fitness equipment. Moreover, the versatile nature of the exercise also makes it ideal for a home gym.

Instructions:

Step 1: Start the exercise in the standard push-up position and move your hips upwards to form an arch ensuring that the hip region is the highest point of the body.

Step 2: Then, move your head such that the top portion of the head makes contact with the floor. Make sure that there is minimal change in the position of hips. Hold the position and continue the exercise for regular intervals of time.

Important Tip: Care should be taken to lock the shoulders to prevent injury.

Next up: Dumbbell Lateral Raise

#7 Dumbbell Lateral Raise

Dumbbell lateral rise involves toning of the deltoid and lateral muscles in the shoulder region and is a great exercise for beginners and novice trainers. The lateral rise could be performed either standing or sitting down and could also be performed using kettlebells.

Instructions:

Step 1: Hold the dumbbells in both the hands in front of thighs with a slight bend in the elbow position.

Step 2: Gradually, move the arms in the sideways direction such that the elbows are in line with the shoulders and parallel to the ground.

Step 3: Lower the dumbbells back to the initial position and repeat the exercise for the recommended number of times.

Important Tip: It is advisable to train with light loads and a higher number of repetitions.

Next up: Arnold Press

#8 Arnold Press

Named after Arnold Schwarzenegger, the Arnold press is a subtle variation of the seated overhead press. Unlike the seated overhead press, this one is ideally performed with dumbbells. A better toning of the muscles in the shoulder region is seen as the dumbbells act individually on each shoulder. Moreover, this exercise targets both the front and the side deltoids.

Ideally, the Arnold press is performed seated, but one could also try the standing variation of the exercise. However, people with lower back problems should avoid the standing version of the exercise.

Instructions:

Step 1: The initial position involves holding the dumbbells in front of the chest with bent elbows and palms facing the torso.

Step 2: Raise the dumbbells above the head while rotating the arms to attain a pronated grip. One should keep raising the arms until one reaches a fully extended position. Then, hold for a moment and return to the initial position.

Important Tips: Do not rush this exercise and take enough time while raising and lowering the dumbbells.

Next up: Sots Press

#9 Sots Press

The Sots press is yet another variation of the overhead press and is a wonderful exercise for weightlifters and power-lifters. The exercise not only works on the shoulder muscles but also improves mobility and strength in the lower back and hips.

The Sots press could either be performed using a barbell or a kettlebell.

Instructions:

Step 1: With a straight back, squat down and hold the barbell or the kettlebell in front of the chest with palms facing away from the body. Always have a proper grip and sufficient width between the two arms.

Step 2: Move the weights over the head until a full extension of the arms is reached without changing the squat position. Pause for a moment and return to the initial position and repeat the exercise for the recommended number of repetitions.

Important Tip: Quite a few people consider it to be much harder than the regular press due to its extended motion of the body and should be practiced by professionals or under expert supervision.