– Clean and Press
The clean and press is another complex compound movement that’s incredibly efficient at working all major muscle groups together and building explosive strength, endurance and stability in the shoulders, traps, triceps, back and abdominal muscles. All of the great pro’s have heavily used this exercise to develop massive shoulders, but keep in mind that it takes some time to learn to perform it with proper technique.
It’s best to do it in the beginning of your shoulder routine, but it can be also done at the end with lighter weight. Start by positioning your feet at shoulder width apart, bending your knees and placing them in between your fully extended arms, as you would set up for a deadlift. The grip should be slightly wider than shoulder width. Initiate the lift by extending with the knees and hips.
When the weight reaches chest-level, tighten your core, shrug the shoulders as high as possible and press the bar overhead. Finish the movement with placing the weight slightly behind the torso. Optimal number of sets is 4, with 10-12 reps.
– Wide grip upright rows
This multijoint shoulder exercise is great for building the side delts. A wider grip will automatically recruit and innervate all three delt heads (with emphasis on the front and middle heads) with higher precision, intensity and effectiveness.
Start in an upright position by holding a bar in front of you. Your hands should be placed a bit wider than your shoulders width. Start pulling the bar towards your chin with your elbows leading the way. Hold the bar for 1-3 seconds in the top position then lower the bar down. Keep the bar close to your body throughout the whole movement. Do 3 sets of 10-12 reps
– Dumbbell rear lateral raises
This exercise is guaranteed to finish of your shoulders, especially your rear deltoids and give you that 3D look to the shoulders. Start in a bent position with your hips bent and your back straight.
Grab a dumbbell in each arm and make sure your palms are facing together. Raise upper arms to sides until elbows are shoulder height. Maintain height of elbows above wrists by raising “pinkie finger” side up. Lower and repeat. Do 3 sets of 12 reps.
As with any other type of exercise, make sure you perform the movements with proper form and adjust the number of sets and reps to your abilities in order to avoid possible injuries. Less can be more sometimes, as long as you train regularly!
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