Metal Strength

Shoulders

The whole deltoid — pressing overhead, raising to the side and pulling to the rear.

Push703 Exercises

Exercises that train the Shoulders

How to train it

Train the Shoulders with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Shoulders FAQ

What are the best exercises for the Shoulders?

Arm Crossover, Arm Crossover Chest Out, Arm Double Crossover and Arm Pulses are among the most effective shoulders exercises. Pair a heavy compound movement with one or two assistance exercises to train the shoulders through its full range.

How often should you train the Shoulders?

Training the shoulders two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding shoulders sessions so the muscle can recover and grow.

Related muscles

Chest

Pecs for flat, incline, decline and fly patterns.

Front delts

Anterior shoulder work from overhead and incline press patterns.

Side delts

Lateral shoulder cap work from raises and upright pulls.

Serratus

Serratus anterior — punches, protraction and overhead reach for the rib-cage finger lines.