Some thoughts and discussions from me.
Delts of Doom Workout: 5 Best Exercises for Sculpted Shoulders!
Did you know the shoulders are my least favorite muscle group to train? It goes back to an overuse injury I incurred in high school and college from playing volleyball. Day after day, hour after hour, I’d swing, serve, and spike the ball. Now my right should is a little wonky, and when I press my arms overhead, my scapulothoracic mobility is slim to none. I’m working on it.
Also, I’m also going to start playing volleyball again in October!!!! To say I’m excited would be an understatement.
Anyway, working the shoulders in the gym isn’t much fun for me. Luckily, I don’t program “shoulder day” – or any single muscle group day – into my workout routine. I typically stick to overhead presses, bench press, and push ups to work the shoulders as far as strength is concerned. (I do several other exercises for mobility/flexibility.)
However, I recently read a study in one of my IDEA Journals identifying the top exercises for the delts, and thought I’d share the findings with you!
Before we get into the study, let’s talk really quickly about the three main muscles in the shoulders:
-Anterior delt: as the name would suggest, this consists of the muscles in the front of the shoulder
-Medial delt: the medial delt in in the middle of the three, or the muscle on top of the shoulder
-Posterior delt: this is the muscle on the back of the shoulder, also known as the rear delt. it often gets confused with part of the upper back
For the study, the researchers looked at 10 common shoulder exercises, and how much activation each exercise had in each section of the shoulder. You can read more about the study here.
Delts of Doom Workout: 5 Best Exercises for Sculpted Shoulders
From the study, they found that the 5 exercises that best target the shoulders as follows:
DB Shoulder Press
This exercise produced the most muscle activation from the anterior deltoid. To perform: stand with dumbbells (I have 8 lb. balls…) in your hands with the arms at 90 degrees. Keeping your abs braced and shoulders anchored, press the weights up over head. Return slowly to start.
Front raise
The front raise also elicited most activation from the anterior delt. To perform: Stand with weights at your sides in a neutral grip. Lift the weights to shoulder height, and slowly lower.
45 Degree Incline Row
Activation: medial delt. To perform: Lie prone on a bench or ball, arms extended. Brace the abs, and pull the weights up, bringing the elbows out to the sides at 90 degree angles.
Seated Rear Delt Raise
Activation: posterior delts. To perform: start in a seated position with your back in a neutral position, leaning forward. Bring weights down to your side, and raise up, palms facing down, making sure to lead with the elbows.
Lateral Raise
This exercise produced most activation in the medial deltoid. To perform: stand with weights at your side in a neutral grip. Bring the weights out to the side with a slightly bent elbow. Lower slowly and repeat.
Also placing high on the docket was battling ropes, cable diagonal raise, and the push up!
I’m off to teach my indoor cycling and TRX classes. My mom’s taking my class today, so I made sure to put some extra love into the playlist! 
Have a great Tuesday, friends!
What’s your least favorite muscle group to train? Most favorite?
Oh I love this post! I haven’t tried the 45 degree raise and never thought to use a swiss ball. The seated rear delt raises kill me 🙂 I always struggle with shoulders – I fatigue so easily and I’m always worried about injury (I can always feel the work in my shoulders immediately). I love the overhead press – I often add a squat to this and do it during my interval training – it just hits the core, legs and shoulders so nicely together! Great post – thanks for the tip and reminding me there is more than one way to perform an exercise!!
Sam @ PancakeWarriors recently posted…Crispy Quinoa Fish Sticks and Zen Active Review
I love those little weight balls!! How exciting about volleyball. That is one sport I could never get into… I felt like everyone towered over me. 😉
Brittany @ Delights and Delectables recently posted…10 Simple Things to Live a Healthier Life
Funny, I love working shoulders! I would love to see some more battle-rope ideas…maybe some finishers?
Finishers are my favorite! I should definitely write about them more 🙂
Great post! I think shoulders are what help make a lot of tops and dresses look good!
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Agreed!
So excited you get to play volleyball again! And slightly jealous. 😉 I miss my volleyball days. I’m assuming you’re doing like a rec league or something along those lines?
I don’t really love training biceps or core!
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Yep! Joining some girls that play at my church 🙂
you look awesome! favorite: legs!
Linz @ Itz Linz recently posted…take the time
I actually really like training shoulders as well. I think it’s because I can always see the quickest results with them…Love doing those exercises on the ball. I make clients do it all the time. Great post!
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I hate shoulder days – I hate hate hate them. Shoulders and tris are the weakest part of my body (I have to be careful not to overcompensate training on them). I use all these exercises. My left shoulder is even weaker — so I’m trying to figure out a way to help it catch up without hurting myself!
I get tension headaches after intense shoulder workout days even with lots of stretching and foam rolling.
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