Blast Your Shoulders In This Workout... Delt Destroyer


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...

Stable Shoulders

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.

Stand Up

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.

The Workout

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

Cool Down


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 ;)

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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