Shoulders are often under-trained when it comes to training the upper body. However, bringing out the striations and the shape of the shoulder muscles is a big part of the upper body training. Nevertheless, you first need to ensure that you have sufficient muscle mass. Most men spend most of their time in the gym training their shoulders, but they do not see any progress. Therefore, this article will exclusively explain and demonstrate what are the five best shoulder workouts for mass that men can use to bring out the shape and striations of their shoulder muscles. Note that many other exercises exist although this selection seems to be a good one for the whole shoulder muscles.
Notably, having strong shoulders will help you to improve the form of other exercises such as deadlifts and bench presses that involve the arms. To get the shoulders strong enough to support efficiently other exercises it is recommended to follow the following workouts.
#1 – Hang clean and press
This shoulder exercise is often compared to the upright row or high pull, and if you can flow with the momentum, then you could press much more weight than you can from a dead stop. To start, stand up with your feet spread wider than your shoulders and your hands on the bar parallel to your feet. With the bar along your body resting against the thighs for the starting position, you should lift the weight into the standing position while holding the back tight and flat and the chin up.
From time to time, people tend to freeze their body which would be wrong for such exercise. You must bend your waist and knees while doing it. Failing this would result in serious back injuries. For the hang clean, the ankles should be extended, traps and knees flexed. The upright row performed to bring the bar up in a straight line in front of the body until it reaches the shoulders height. From there, arms and elbows currently under the bar should now be above it and the shoulders. To complete the repetition, the bar should be lowered back down to the shoulders and then down the thighs to its original position.
#2 – Military Press
This training exercise is one of the best in adding great size and definition of the shoulders. In this workout, you are required to start with the weight resting on the upper chest, and then pressing the bar directly upwards in front of the face to the point just before the elbows lock. The weight should be brought back down to the chest while control is maintained.
#3 – Dumbbell shoulder press
The great thing about this workout is that it can make the shoulder muscles practically explode under the skin. Dumbbell shoulder press can be done while standing or seated, but it is very important not to exert over the body. Hold a dumbbell in each hand and start with the left side first lifting to full extension. The weight should be returned down maintaining control all along while the right weight is going up in an alternating motion.
#4 – Upright barbell rows
The upright barbell row has a good impact on the medial head of the deltoid, and you should grip the bar roughly an inch inside the shoulder width. You want your hands to be six to eight inch from each other. Stand up straight, shoulders down and chest out. Your feet should be the shoulder’s width or a little bit wider.You need to keep your elbows up the bar as you pull up right below your chin. Then pull down to its original position to finish the repetition.
#5 – Overhead squat
Overhead squat increases stability in the shoulder muscles and the surrounding tissues, hence creating a better definition and control. In this exercise, you must snatch the barbell into an overhead position and do a squat while the bar is held steady. Finish the repetition holding a position that utilizes the outward force of the hands against the bar.