Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Arms

Comprehensive Guide For Building Cannonball Deltoids

You cannot afford to skimp on your shoulder training!

Matthew Magnante

Written by Matthew Magnante

Last Updated onApril 15, 2022

Best Deltoids Workout

Best Deltoids Workout

If you desire to maximize your shoulder growth potential then you can only do so if you possess the knowledge of how to effectively train this three-headed monster.

Full development of the anterior (front), lateral (side), and (posterior) heads create the impressive roundness and width to the upper body that we all hope to achieve. Plus, it prevents an imbalance in the muscles. However, many simply don’t give their shoulders enough attention.

And only performing the shoulder press isn’t going to cut it. 

But, we’re going to do something about this once and for all. So, if you find that your delts don’t look quite like cannonballs yet, then we can definitely help you with that…

Table of Contents Hide
  • Anatomy of The Shoulder
  • Key Shoulder Training Points
  • Best Way To Train Shoulders
  • Training Methods
  • Form and Joint Safety
  • Resistance Loads
  • Exercise Range of Motion
  • Sample Shoulder Workout
    • Banded press
    • Seated Smith machine overhead press
    • Standing bent-arm dumbbell lateral raise drop set
    • Cable lateral raise
    • Reverse pec dec fly
    • Face Pull
    • Wrapping Up

Anatomy of The Shoulder

Like mentioned previously, the shoulder has three heads. The anterior head is worked during any pressing movement, while the lateral head is often targeted with side raises, and the rear head can be worked using a reverse fly variation although it gets stimulated during back training.

The shoulder joint is rather complex and it’s formed where the humerus inserts into the scapula which allows it functions as a ball and socket. But, due to its versatile range of motion, the shoulder is highly susceptible to pain and injury. (1)

Anatomy of the Shoulder
Anatomy of the Shoulder

So, you really have to be smart about your training because long-term shoulder discomfort is something you never want to experience.

Key Shoulder Training Points

Shoulder training does not have to be complicated. You can make incredible gains with a few compound and isolation exercise variations.

The anterior (front) deltoids get a lot of stimulation from the bench and shoulder press, and therefore, do not need much isolation work. 

But, the lateral and posterior heads need sufficient isolation for maximum development. Especially the posterior head because it’s common to develop an imbalance from too much pressing and not enough upper posterior chain (backside of the body) training. 

Imbalances can also result in injury due to one part of the muscle not being able to perform its role as well as another. For example, too much pressing without enough pulling can weaken the ability of the posterior muscles to support scapular retraction.

So with that being said, the perfect shoulder workout will consist of a combination of pressing movements along with lateral and posterior exercises.

But make no mistake, the shoulders can be a rather stubborn area to get growing for some people. However, with some hard work and lots of reps, it’s entirely doable. 

Best Way To Train Shoulders

Hypertrophy (What is Hypertrophy)  happens in many different rep ranges. Although, moderate rep ranges are the most recommended range to stick with most of the time to elicit gains. The reason being is that this range allows you to lift heavy enough to stimulate growth with enough time under tension. (2)

Muscle Hypertrophy
Muscle Hypertrophy

However, the science isn’t so simple as there are different variables and studies out there regarding repetitions and muscle growth. And scientific literature supports multiple strategies for muscle hypertrophy. 

Now, new research shows that muscle growth is dose-dependent which means more training volume = more growth! 

And there’s a 2019 study which found that higher training volume is superior for hypertrophy after several trained men did either low, moderate, or high volume training for 8 weeks to determine which elicited the best results. (3)

However, there were no significant differences in strength gains when comparing all three groups, although all volunteers did see great improvements in strength.  

But, intensity must be present as this is where a lot of muscle growth stimulus occurs. 

In fact, one 8-week study compared high volume training (moderate intensity, short rest periods) with high-intensity training (high-intensity with low volume/reps and longer rest periods) and the latter elicited better strength and hypertrophy gains. (4)

And yes, this is conflicting with the previously-mentioned study. 

So, how do we settle this? Well, this research convinces us that training a muscle multiple times per week is the best approach for increasing training volume while still maintaining intensity. And this is well-known to be the ideal way to train for achieving optimal results. 

But we have to do this in a way that doesn’t result in overtraining, which means that strategy and learning how to listen to your body is key. 

Takeaway: Train more frequently which will allow you to do more per session. 

Training Methods

The shoulders are like any other muscle in that drop sets, supersets and pyramiding sets are going to be very beneficial for contributing to muscle growth and strength progress. 

Supersets are time-saving, not too mention, you can really get a great pump and according to one study, supersets can increase metabolic conditioning, which improves your body’s ability to utilize energy during intense training sessions. (5)

As far as drop sets, this is also a very effective training method for increasing metabolic conditioning but it’s a recommended way to keep the repetitions going for the purpose of breaking down muscle tissue which creates a repair response resulting in hypertrophy. (6)

Drop sets are usually performed by doing one exercise to failure or just before it and then dropping the weight to continue the set until you once again reach failure. This can be done in several ways and another popular technique is to change your body’s position to squeeze out more reps which is called a mechanical drop set. (7)

And of course, we have pyramid sets which involve starting with a lighter weight and increasing the resistance each set until you’ve reached your heaviest set which places the most stress on the target muscle/s.

Besides straight sets, these training techniques are highly recommended for improving every aspect of your training. 

Form and Joint Safety

We also have to know how to train to avoid injury by following how the joint moves through its natural motion. 

Internal rotation of the shoulders is not safe and although many get away with it for a while, shoulders issues often come back due to the long-term stress on the joints. 

Two exercises that come to mind when thinking about internal rotation is the upright row and dumbbell lateral raise where the thumbs are lower than the pinkies. These movements can result in shoulder impingement issues which is the last thing you want to experience when trying to progress in your training.

And when it comes to pressing movements like the dumbbell and barbell shoulder press, it’s recommended to keep the elbows pointing straight forward or at least not too outward to where your shoulders are placed more at an externally rotated angle. 

That’s why we must utilize the safest and most functional position of the shoulder so that it can move freely without forcing an awkward position.

The shoulder joint is nothing to mess around with so proper form is essential, which means you must leave the ego at the front door. 

Resistance Loads

We’ve touched on this topic briefly but let’s get a little deeper with some studies which focus directly on low vs high training loads. 

One piece of scientific literature states that training with low resistance loads (30% of one-rep max) elicits similar results for hypertrophy compared to training with heavier loads (80% of one-rep max). (8)

But, this was the case when reps were taken to failure. 

The same study also supports using more volume through sets for optimal hypertrophy (to an extent of course).

Another study enlisted 18 young resistance-trained men who either performed low load (25-35 reps) or high-load (8-12 reps) training. Well, gains in muscle growth were similar although strength improvements were better for the high-load group (which is expected). (9)

A similar study was done with 23 untrained women and surprisingly, the low-load group (30% one-rep max) made similar improvements when compared to the high-load group (80% one rep max) for increasing one-rep max strength when reps were taken to failure during 12 weeks. 

However, no significant changes in fat-free mass were noted for either group. But as we know with many studies, there are more variables we could possibly consider.

Takeaway: Similar results occur with low-load (light) training when compared with heavy training when reps are taken to failure.  

Exercise Range of Motion

First, it’s important to remember that a muscle’s range of motion is different than a joint’s range of motion. 

And this is where many people differ due to how they are physically structured. Not too mention, certain muscles can only function safely and optimally within a certain range of motion.

Phil Heath Shoulders
Phil Heath Shoulders

For instance, many people overdo the shoulder press which usually involves dropping the elbows well below parallel during the negatives. But, what most people don’t know is that the additional movement is a waste of energy.

The shoulders are most activated when the upper arms are about parallel to the ground because the muscles take over at this point to allow for extension. 

This is the ideal way to train shoulders unless you’re competing in a sport where a deeper range of motion is not an option. 

Another example is if you were to perform dumbbell raises, you’d find it to be very beneficial to utilize partial reps (middle portion of a rep) to maximize tension on the side delts.

But if you did the same exercises using cables, then you can perform the full movement without having to worry about taking tension off of the muscle. Therefore, you can get a better stretch in the delts. 

So, don’t try to copy what other people are doing and get a feel for what works best for you. Sometimes a lack of mobility gets in the way and you may feel pain or a lack of effective movement. 

Well, this is a good sign to stop what you’re doing and reevaluate to find a movement that allows you to benefit without risking injury.

Sample Shoulder Workout

Here’s an effective workout you can do which will involve several shoulder exercises which take the shoulder through its full range of motion while utilizing multiple angles to stimulate a different portion of the deltoid. 

You can perform this workout once per week or no more than twice per week depending on your level of experience. 

Banded press

It’s a good idea to warm up your shoulders with an exercise that targets all heads and the rotator cuff to ensure you can perform safely and optimally while engaging the necessary muscles.

To do this exercise, attach a band to a base in front of you at about chest level. Then, grip both ends with the same position as you would a shoulder press. When you press, pull the band outward and back as you press it upward. 

Sets/reps: 1-2 sets of 12-15 reps

Seated Smith machine overhead press

Moving on to the next exercise, the Smith machine is an excellent tool for really loading the deltoids because there’s minimal stabilization required to press some big poundages. 

For this one keep your arms positioned closer so that you can keep your elbows pointed straight out in front of you. This is a better position for the shoulders. 

Sets/reps: 3 x 10, 8, 5

Seated Smith machine overhead press
Seated Smith machine overhead press

Standing bent-arm dumbbell lateral raise drop set

This is quite possibly the best way we can overload the lateral deltoids. You can train heavier than if your arms are extended straight and research shows that this variation is superior for developing the target area. 

But when you’re performing this exercise, remember to keep your thumb slightly high than your pinkie. 

For the drop set, perform 10 reps with a weight which will result in muscular failure, then immediately drop the weight by 5 pounds until you reach failure once again. 

Sets/reps: 3 sets x 10 w/drop set to failure

Cable lateral raise

This is an exercise that everyone should do for the lateral delts. Using cables keeps tension on the muscle throughout the entire repetition and you can get an effective stretch at the bottom as well. 

Sets/reps: 2 sets x 15 reps

Reverse pec dec fly

When it comes to training the posterior deltoids, machines and cables are a tool we highly recommend. Now, the posterior deltoids do get a lot of stimulation from rows and pretty much every back movement so you are utilizing plenty of free weight exercises to hit this area.

But, now it’s time to really focus on the squeeze and contraction with the pec dec reverse fly.

Now, when performing this exercise, you want to make sure your elbows are moving back behind your body to a pretty good degree. Then, you’ll hold this position for 2 seconds. 

It’s also harder to cheat using this movement.

Sets/reps: 3 sets x 12

Face Pull

No shoulder workout is complete without the face pull. It’s excellent for improving posterior shoulder imbalance and posture. There should be no rocking or cheating with this exercise.

Do each rep nice and slow, holding for 2 seconds each time. 

Sets/reps: 3 sets x 15 reps

Face Pull Exercise
Face Pull Exercise (via Instagram @philheath

Wrapping Up

Shoulder training is simple, yet very challenging. You’ll definitely need some mental fortitude but there’s no other way to attack this area. It can be stubborn but with enough attention and dedication, everyone can build impressive cannonballs. 

Plus, well-developed deltoids will make everything look better overall. Not too mention, the shoulders contribute to all pressing movements and so the stronger, the better!

Try out this workout and we can assure you that you’ll have more jacked shoulders.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Arms Training Workouts
Previous Post

3 Reasons Why All Bodybuilders Should Try CrossFit

Next Post

Mark Wahlberg Has Jaw Dropping Transformation Leaving Fans Stunned

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Eddie Hall Larry Wheels Shoulder Workout

Eddie Hall and Larry Wheels Crush an Intense Boulder Shoulder Workout

Eddie Hall is a retired strongman competitor who won the prestigious World’s Strongest Man competition in 2017. He also held...

Mike O'Hhearn, Joseph Baena Shoulder Training

Mike O’Hearn and Joseph Baena Crush An Intense Shoulder Training Session

Mike O’Hearn recently partnered with Joseph Baena for a shoulder workout. Popularly known as the ‘Natty Greek God’ or ‘Atlas...

Shoulder Workouts For Women

Effective Shoulder Workouts for Women: At-Home and Gym Routine for a Stronger Upper Body

It’s often said that shoulders maketh the man, which is a misquote from William Shakespeare. While a lot of guys...

Chris Bumstead Shoulders Workout

Chris Bumstead Shares His Supplement Stack And Shredded Shoulders Workout In Prep For 2022 Olympia

Morning routines are the most important component of the day as they can have a significant impact on the activity...

Jay Cutler Guides Urs Kalecinski Workout

Jay Cutler Guides Urs Kalecinski Through A Grueling Shoulders And Triceps Workout Ahead Of 2022 Olympia

Bodybuilder Urs Kalecinski recently teamed up with 4-time Mr. Olympia winner Jay Cutler for putting in the final bit of...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2023 Europe’s Strongest Man Results — Pavlo Kordiyaka Takes The Title

‘Nick Walker Might’ve Resentment Against Derek Lunsford’: Chris Cormier & Olympia Judge Break Down Intense Rivalry

Samson Dauda ‘Fired Up’ to Bring Shock Factor at 2023 Mr. Olympia: ‘There’s Only 1 Result Left to Get’

Michal “Krizo” Krizanek Shares Killer Back And Arms Workout For Bulking

How to Get Rid of Armpit Fat: Effective Tips, Exercises, and Workout for Toned Arms

Marc Fitt Diet And Workout And Diet Routine

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.