Introduction:
(1) Wide shoulders create that classic V-shaped look. And the illusion of a smaller waist. But training shoulders isn’t like training other body parts. Most exercises are in two directions. Up and down. In and out. But shoulders work in three dimensions. And they’re controlled not by one single muscle, but by three. Front Delt - moving up and down to the front.
(2) Middle Delt - moving out to the sides. And Rear Delt - moving out and to the back. Each muscle needs special attention. With training that’s targeted. And safe. These muscles are used in lots of different exercises for other body parts. So any shoulder injury could mess up your entire upper body training. Training safely is a priority. So the gym hacks you’re about to watch are all about preventing injury.
(3) We’ll show you how to train the hidden muscles underneath the shoulders that help support and protect them. But we’ll also show you how to grow bigger shoulders. By training each muscle separately. With the most effective pressing movements. Raises. And flys. All helping you create those full, 3D shoulders which are essential for a complete aesthetic physique.
Front Delt
(1) The Front Delt is the muscle that helps your arm press upwards. It’s used as a secondary muscle in many pressing exercises. But to target the Front Delt directly, go for an exercise like Seated Dumbbell Press. Setting the bench at about 75 degrees will directly hit the Front Delts. Dumbbells, rather than a bar, for a more natural range of movement. Take the weights directly up towards the ceiling. Not touching at the top. So that’s the standard press.
(2) But here’s a hack to give you the best possible protection from injury. By pressing with the dumbbells together in front of you. For greater isolation on the muscle. Don’t let the elbows come out to the sides. Just a small range of movement. As soon as you feel the squeeze on the front delts, come down again. Each deltoid muscle is actually quite small. So don’t pile on the weight, that could cause injury.
(3) Instead, go for high reps. 15 to 20 is ideal. Or use alternating reps like these to keep the muscles in tension for longer. Final tip for Front Delts - remember that this muscle already does a lot of work while you’re exercising other body parts. So think about whether you need balance your shoulder by to paying special attention to the middle and rear delts, to help them catch up.
Raises
- If presses are good for Front Delts, then Middle Delts work better with raises. Standard exercise for this muscle would be Dumbbell Side Raises. Shoulder Blades together. Elbows slightly bent. Rather than taking the dumbbell out to side, concentrate on taking the elbow out and up. Lifting from the elbow. At the top of the movement, twist the pinkie finger slightly up. It’s called ‘pouring the pitcher’.
- Keeping the focus on the Middle Delt. But there’s a risk of injury here. If you twist up too high, it’s going to impinge the shoulder. So make sure the weight is no higher than the shoulder at any time. Some trainers recommend being seated for these raises. Creating more stability in the lower body. Seated is fine. But if the problem you’re trying to solve is stopping the body swinging around, you’re
- probably using too heavy a weight. While dumbbells give the biggest resistance at the top of the movement, cables maintain tension across the whole range of movement. Which brings us on to our favourite hack for Middle Delts. On cables, take the cable between your legs, leaning in to the direction of the raise. Directly targeting the muscle, and keeping tension throughout. Coming up - we’ll show you how to train the hidden muscles underneath the shoulders that help you prevent injury.
Rear Delts
(1) The Rear Delt is an often neglected muscle. But it’s especially important for creating a balance with your Front Delt. And making your shoulders really pop, for a complete 3D look. An exercise like Seated Row can also work the Rear Delts - but only as a secondary muscle. Target the Rear Delts directly, with flies. Like Bent Over Dumbbell Flys. Knees slightly bent, body locked. Driving up from the elbows, to really hit that Rear Delt. And as you’re bent over, elbows can come higher than the shoulders on this one.
(2) Again, go for more reps rather than heavier weight. Helping protect your lower back. The seated version will create more stability in the lower body, allowing you a greater mind-muscle connection as you hit that Rear Delt. And there’s also an option to use an incline bench for the same movement. This version lets you set the best angle for targeting that Rear Delt Muscle, while protecting the lower back. All these exercises are using Dumbbells, as opposed to a bar. Allowing you to pull the elbows out to the sides, for a better contraction on the Rear
(3) Delt. But our best Hack for Rear Delts is to use the Machine Fly - but in reverse. This exercise lets you to target the muscle directly, while again, protecting your lower back. But - when it comes to preventing injury, there’s another set of hacks that are more important than anything we’ve shown you so far. And they’re about the hidden muscles under your shoulder. *** The three delt muscles are the ones that make the shoulders pop.
(4) But underneath them, there’s a set of muscles called Rotator Cuffs, that support all the different shoulder movements. Ignoring them can not only prevent growth, it could lead to injuries which will mess up your whole Upper Body training. That’s why a proper warm up is always essential before any shoulder exercise. But there are also specific exercises you can use to work the different muscles of the Rotator Cuff. This is called the ‘Full Can’. Shoulders down, shoulder blades pinned back.
- Raising a light weight to head height. The Rotator Cuff also handles external rotation. For this exercise, sit on a bench, resting the elbow on a raised knee. Take a light dumbbell up and down, working that rotation movement. Depending on your mobility, you may need to start with a narrow range of movement here. Progressing slowly over time. This is a small muscle you’re working, so don’t go to failure. And because it’s key to so many movements, make sure you have full recovery for a few days before training other upper body parts like back and biceps.
- So far, we’ve recommended …. Pressing movements for Front Delts Raises for Middle Delts And Flys for Rear Delts. Easy to remember for Shoulders Day. But our final hack may surprise you. Because Shoulders work so differently to other body parts, it’s OK to take a different approach to training them.
- Front Delts are already going to work on Chest Day. Your Back Day will also be working Rear Delts. So when you’re planning your training week, it’s always an option to forget Shoulders Day altogether. Instead, create a Pull Day, for Back and Rear Delts. Using an exercise like Machine Row to work a whole range of muscles in the back. Then go on to isolate Rear Delts. Your Push Day can include a big compound exercise for the whole chest. Then a more focussed exercise for Front Delts.
- All groups of muscles which work in similar ways. It’s an option you can use to mix up your training from week to week. Thinking not about separate groups of muscles, but a whole body inter-connected system of strength and mobility. So those are our favourite ‘hacks’ for working Shoulders and the muscles around them.
Gym Hacks: Bigger Shoulders:
| # | Gym Hack | Description |
|---|---|---|
| 1 | Overhead Press with Progressive Overload | Exercise: Overhead Press<br>Technique: Gradually increase the weight over time for progressive overload, stimulating muscle growth in the shoulders. |
| 2 | Lateral Raises with Time Under Tension | Exercise: Lateral Raises<br>Technique: Perform controlled repetitions, maintaining constant tension on the shoulders throughout the entire range of motion. |
| 3 | Rear Delt Flyes for Complete Shoulder Development | Exercise: Rear Delt Flyes<br>Focus: Target the rear deltoids for balanced shoulder development, preventing imbalances and enhancing overall aesthetics. |
| 4 | Rotator Cuff Exercises for Injury Prevention | Exercises: External and Internal Rotations<br>Purpose: Strengthen the rotator cuff muscles to improve shoulder stability and reduce the risk of injuries. |
| 5 | Incorporate Compound Movements | Exercises: Compound Lifts (e.g., Barbell Rows, Push Press)<br>Advantage: Engage multiple muscle groups, promoting overall shoulder development and strength. |
Gym Hacks for Shoulders FAQS:
Q1: What are some effective gym hacks to target and build bigger shoulders?
A1: Incorporating compound exercises such as overhead press and lateral raises can help engage multiple shoulder muscles simultaneously, promoting overall growth.
Q2: How can one optimize their shoulder workout for maximum gains?
A2: Focusing on progressive overload by gradually increasing the weight and maintaining proper form ensures continuous muscle stimulation and growth during shoulder workouts.
Q3: Are there specific techniques to enhance shoulder muscle activation during exercises?
A3: Utilizing a controlled eccentric phase (the lowering portion of an exercise) and ensuring a full range of motion enhances muscle activation, promoting better shoulder development.
Q4: Can workout frequency play a role in achieving bigger shoulders?
A4: Training shoulders at least twice a week allows for more frequent stimulation, promoting muscle growth. However, adequate rest and recovery are crucial to prevent overtraining.
Q5: How important is nutrition in the quest for bigger shoulders?
A5: A well-balanced diet with sufficient protein intake is essential for muscle recovery and growth. Consuming nutrients like protein and healthy fats supports overall shoulder development in conjunction with an effective workout routine.