Some of you out there will be lucky enough to be blessed with being broad and having a good set of caps, for others like myself it's a long and hard journey to build these babies up. However, even if you have a good skeletal structure, that still isn't enough as you still need to get in the gym and work your shoulders to see results. Training your shoulders is no easy muscle group to hit, there are three main areas you want to target so let's go through them first....
3 Shoulder Areas
There are three main areas you want to concentrate on when building your shoulders and these are, front (anterior) deltoid, side (medial) and rear (posterior) deltoids. You can work all three of these areas by performing different movements to bring these muscles into action. For instance, pushing a dumbbell or bar above your head will work your front deltoid whereas bringing a dumbbell out to the side will work the side delt. All three areas need to be worked properly so that you keep a stable balance between the muscles. This is very important...
It's really important you give each area of your shoulder the right amount of attention so that you keep in alignment with the rest of your body. For example too much work on your front deltoids due to frequent bench and shoulder pressing can cause your shoulders to slump forward. Therefore with this in mind it's crucial you work each area correctly and spend more time on certain areas which need more focus. For most of us, you will need to work the rear shoulders to counter balance the front.
When training your shoulders it's a good idea to stand up when performing most of the moves to enhance your core muscles. Theoretically you can perform most of your shoulder exercises seated but when you do this you miss a golden opportunity to work your abs and with summer coming, you can work more muscle groups and burn more fat in one session.
Reps = 10-15
Sets = 4-5
Rest = 1 minute between sets
Warm Up - 5 mins
Standing Overhead Press Barbell
Standing Dumbbell Press
Standing Front Deltoid Raise
Standing Side Raise
Seated Rear Fly
Standing Upright Row superset Shrugs
As you can see from the workout above, most exercises are from a standing position to work your core muscles and to make it that little bit harder for you. Make sure you keep good form when standing because naturally you will want to lean and put pressure on your lower back. Really focus on the mind and muscle connection when you are lifting your weights, make every rep count. Give it a go and perform as many reps and sets as you like, the above is just a guideline for many of you to follow, adaptions however are always welcome ;)