Broad shoulders are an expression of strength.

But what use are your shoulders like cannonballs when shoulder training hurts without end?

What if you could have both: broad and healthy shoulders?

Because then you can staple a big “S” on your chest …

… because you will get superpowers.

And in this article, we show you what the optimal shoulder training looks like to build up broad shoulders without destroying them.

THE ANATOMY OF THE SHOULDER MUSCLES

Your shoulders are a marvel of nature:

Highly complex and a bunch of different muscles that allow you an unimaginable number of movements.

The visible area of the shoulder muscles (deltoid) consists of three separate parts – front, side, and rear shoulder. We focus our shoulder training on this.

Anatomy is important for shoulder training

All three parts perform different tasks depending on the movement and position of the arm ^[1] .

For this reason, a single shoulder exercise is not enough to train all parts. Unless you’re a genetic freak. You never know…

THE DELTOID

PARS CLAVICULARIS (, ANTERIOR DELTOID MUSCLE ”):

The front shoulder arises at the beginning of the clavicle and starts again at the humerus.

It hardly makes you look wider, but it helps you a lot with the bench press.

Already knew?

The front shoulder of an average bodybuilder is five times larger than that of a “normal” person. And that’s the problem. Later more…

PARS ACROMIALIS (“LATERAL DELTOID MUSCLE”):

The lateral shoulder arises directly from the upper shoulder blade (shoulder roof) and starts again at the outer part of the humerus.

The side delta is the muscle that actually makes you look wide.

If two cannonballs stick to the side of your body, you’ve made it.

PARS SPINALIS (,, POSTERIOR DELTOID MUSCLE ”):

The back shoulder arises from the back shoulder blade and starts again directly at the humerus.

A pronounced back shoulder has three key advantages:

It gives you a 3D look from the side
It prevents muscular imbalances and thus injuries
It prevents the barbell from slipping away in low bar squats

THE OPTIMAL REP RANGE

Is there an optimal rep range for muscle building?

Or is it pure fiction? And if so, w ovon depends on this?

Human skeletal muscles consist of fast-twitch and slow-twitch muscle fibers. The ratio of the muscle fiber types in the target muscle is decisive for the “perfect” rep range.

Quickly twitching	Slowly twitching
High power development	Low power development
Fatigue quickly	Very persistent
High growth potential	Low growth potential
Activation for strength and fast sports	Activation for endurance sports

The more fast-twitch fibers are represented, the more the training has to be designed for heavyweights. And the more slow-twitch fibers are represented, the more volume training is required.

The only question is:

What is the fiber distribution in the shoulder muscles and thus the optimal rep range?

THE SOLUTION TO THE RIDDLE

Train your shoulder in all rep areas to get the most out of yourself.

A sufficient number of studies have shown that the shoulder muscles consist of about 50% fast-twitch and about 50% slow-twitch muscle fibers.

It is advisable to start with a heavy pressure exercise at the beginning since most of the weight can be used there and you are still coordinatively fit.

All other exercises, in most cases isolation exercises, lend themselves to higher repetition areas.

TRAINING THE FRONT SHOULDER

The main function of the front shoulder is to perform shoulder flexion. Since this is also a task of the upper part of the pectoral muscle, both muscles always work as synergistic (together).

The front shoulder is not particularly important in shoulder training The front shoulder is already used during breast training.

The “problem” of the matter:

The front shoulder is already strained enormously during breast training due to its function.

All pressure exercises for the chest activate a large part of the muscle fibers of the front shoulder muscle – especially the incline bench press ^[9]

To put it more clearly:

If you train your chest properly, you can save yourself training on the front shoulder. Or reduce it to a minimum.

Instead, focus on the back part during shoulder training. Unfortunately, this is neglected by far too many athletes.

However, if you can’t do without training the front shoulder for performance reasons, there is one exercise that is essential in your training plan: shoulder pressing.

THE BEST SHOULDER EXERCISES FOR THE FRONT SHOULDER

Fig. 1: Muscle fiber activation of the front shoulder during ten different exercises.

MVC = Maximum Voluntary Contraction

# 1 SHOULDER PRESS

Shoulder pressing is one of the most important basic exercises that you should definitely have learned and trained at the beginning of your training career.

Not only that your shoulder muscles grow out of it. Shoulder presses are also extremely suitable as an assistant exercise for bench press if you are doing powerlifting.

If you get stronger in the shoulder press, you can almost certainly assume that this increase in strength will be transferred to the bench press.

However, the question is:

Which variant of the shoulder press is the most effective?

Sitting with dumbbells?
Standing with dumbbells?
Sitting with the barbell?
Standing with the barbell?

And the solution is: standing shoulder press with dumbbells.

In contrast to all other variants, this variant activates most muscle fibers in the front and side shoulder muscles.

Standing shoulder presses with dumbbells may have performed best in the EMG measurements, but how practical is this exercise?

HERE’S THE STICKING POINT:

If you choose the Military Press (standing with barbell), you can comfortably remove the barbell from the rack and press it straight away.

If you opt for the dumbbells, you have a problem: the transfer.

When sitting, the implementation still works reasonably well. Place dumbbells on your knee, kick up with a swing and you’re ready to go.

The game looks completely different when standing

Enough people have already torn off their biceps while swinging heavy dumbbells up. Would you like to be one of them one day?

Think carefully: Is minimal success more worth the risk? If not, it is better to switch to the seated version or to the Military Press. Safety first!

Pro tip: Choose a wide grip to put maximum strain on the shoulder. The closer you grip, the more the triceps and less the shoulder is activated.

WHY FRONT LIFTS DON’T NEED A PERSON

Front lifting is one of those shoulder exercises, the cost-benefit ratio of which is incredibly poor.

Front lifting in shoulder training is unnecessary

Why you should throw out front raises from your training plan:

The tension is only maximum when your upper arm is parallel to the ground (-> gravity)
Front lifts activate fewer muscle fibers than shoulder presses
Front lifting does not allow you to move heavy loads

Convinced? Then finally stop front lifting!

TRAINING THE LATERAL SHOULDER

Your side shoulder has three functions that should be considered in shoulder training:

The shoulder flexion (the reason for activation when pressing the shoulder)
The shoulder abduction (-> lateral raises)
The transverse abduction (-> lateral raises prevented)

However, since shoulder flexion activates only a small percentage of the side shoulder, your focus in shoulder training should be on shoulder abduction and transverse abduction.

THE BEST SHOULDER EXERCISES FOR THE SIDE SHOULDER

Fig. 1: Muscle fiber activation of the side shoulder during ten different exercises.

# 1 SIDE LIFT

Why is Numero Uno Lateral Raise?

Quite simply because side lifting corresponds exactly to the function of the side shoulder and is easy to learn.

It is therefore not surprising that this exercise performs very well compared to other exercises (see Figure 2).

It is important when lifting sideways that your arms never go over 90 ° because …

you reduce the risk of impingement syndrome ^[12] and
you keep the tension on the target muscle: Over 90 °, the load moves from the shoulder too far to the trapezius (neck).

To the form fetishists:

Don’t take falsification too seriously. Arandjelović (2013) was able to demonstrate that moderate deflection when lifting sideways increases the stimulation of the target muscles and thus supports muscle building.

Now you’re flabbergasted, aren’t you?

# 2 FACE PULLS WITH EXTERNAL ROTATION

, Do twice as many seats for the back as for the chest ”. ,, Row for your life. ”

When you start weight training, everyone will want to put their recommendations for healthy shoulders on you. Too bad that rowing exercises on your shoulder are not particularly helpful when doing bench presses.

Why?

Because shoulder problems always arise when there are muscular dysblances. For example, if excessive bench presses make your internal rotators stronger than your external rotators.

And guess what:

Rowing exercises, as well as vertical pulling exercises, lead to internal rotation of the shoulder just like bench presses. That means you’re only making the problem worse.

The end of the song:

Take care not only of the balance between pressure and tension muscles but also between internal and external rotation.

This is why the face pull is such an excellent exercise. In addition to training the side and back shoulders, the external rotation is also strengthened. This is your practice for shoulder problems!

# 3 ROWING ON THE 45 DEGREE INCLINE BENCH

For a long time forgotten, but still effective:

Rowing on the incline at a 45-degree angle. The best thing about this exercise?

Compared to all other shoulder exercises, it activates the posterior and lateral deltoid muscles almost to the maximum.

You can, therefore, answer for yourself why she ended up on this list.

Since this is a rowing exercise, beginners, in particular, will have problems controlling the shoulder muscles. Accordingly, this exercise only comes in third place.

# 4 UPRIGHT ROWING

You can do it, but you don’t have to.

If you have already integrated lateral raises into your shoulder training, upright rowing is a nice addition, but not a must.

If you still do not want to do without upright rowing, we recommend that you choose a wide grip for the maximum training effect. Because the further you reach, the more the side shoulder is activated.

Furthermore, small modifications help you to prevent impingement syndrome and to stay healthy for a long time.

Raise your arms so high that your upper arm is at a 90 ° angle to the body: enough studies have shown that everything else increases the risk of impingement syndrome drastically
The angle between the upper arm and forearm must not be greater than 90 °: If you do, you are working against your body and not with it, which results in shoulder problems.^]

TRAINING THE BACK SHOULDER

Your back shoulder is responsible for four movements:

Shoulder extension (move the upper arm down – e.g. covers)
The transverse extension (rudder movement to the neck)
Transverse abduction (e.g. lateral leaning forward)
External rotation (rotation of the upper arm outwards)

What you should never forget:

The back shoulder is not too big.

In contrast to the mostly over-proportioned front shoulder, the rear shoulder of an average strength athlete is only a maximum of 15 percent larger than that of a “normal” person.

What does that tell you Exercise your back shoulder what it takes!

THE BEST SHOULDER EXERCISES FOR THE BACK SHOULDER

Fig. 1: Muscle fiber activation of the back shoulder during ten different exercises.

# 1 LEANING FORWARD

Leaning forward: The classic for the back shoulder.

The horizontal abduction directly addresses the function of the rear shoulder, which results in almost maximum fiber activation.

Keep in mind that this exercise is an isolation exercise. You can completely forget maximum strength training.

Therefore, choose a weight that will allow you to do at least eight clean reps. And don’t worry if you have to take some momentum for the last repetition.

Pro Tip # 1: Concentrate on moving your weight outwards instead of upwards with your elbows.

You will get a feeling for your back shoulder and at the same time take your neck out of the movement as much as possible.

Pro Tip # 2: Don’t pull your shoulder blades back.

The moment you pull your shoulder blades back, the tension shifts from the shoulder to the neck muscles.

Pro-tip # 3: Choose a neutral handle (palms facing each other). On the one hand, this protects your shoulder joint and activates the maximum possible number of muscle fibers in the same breath.

# 2 BUTTERFLY REVERSE

Can’t feel your shoulders leaning forward?

Then try Butterfly Reverse on the machine!

Since the sequence of movements is identical, you do not need to worry about the effectiveness of this shoulder exercise.

There is also a big advantage:

The tension is constant at all times, so your muscles have to work permanently.

Due to the force of gravity, you have the problem with preventive sideways lifting that the load curve is only maximal when the arm is parallel to the floor.

Of course, you can also apply the above-mentioned professional tips to this exercise.

SHOULDER WORKOUTS FOR YOUR GOAL

Okay, what you will find now are just examples for guidance. These are based on a triple split, which is performed twice a week (push-pull legs).

Of course, you can exchange the exercises and everything else at will.

MUSCLE BUILDING WORKOUT

Butterfly reverse	4 × 10-12 rep.	90 sec
KH shoulder press	3 × 6-8 rep.	2 -3 min
Lateral Raises	3 × 10 reps.	90 sec

STRENGTH TRAINING WORKOUT

exercise	Sets x rep.	Break
Military press	3 × 5 rep.	3-4 min
Face pulls with external rotation	3 × 12 reps.	90 sec
Butterfly reverse	3 × 12 reps.	90 sec

4 TIPS FOR PAIN DURING SHOULDER TRAINING

TIP # 1: WARM UP CONSCIENTIOUSLY

If you’ve neglected warm-up so far, you’ve not only increased your risk of injury ^{[17] [18] [19]} , but you’ve also wasted a lot of potentials.

Your body temperature will increase with a properly carried out warm-up program. This has some effects that can have a positive impact on your performance ^{[18] [20]} . To name just a few:

Improved oxygen uptake
Improve blood circulation (keyword injury prevention)
Reduction of muscle viscosity (= improved contraction and relaxation ability)
Increasing the sensitivity of nerve receptors
Increase the speed of nerve impulses

Conclusion: damn you warm up again!

TIP # 2: STRENGTHEN YOUR EXTERNAL ROTATORS

If there is one thing that prevents your shoulders from injury, it’s external rotators.

Bench presses and all other pressure exercises ensure that the shoulder rotates internally, which will sooner or later lead to muscular imbalance.

And as you surely know: muscular imbalances are the enemy!

Furthermore, it has been scientifically proven that strong external rotation can prevent impingement syndrome.

Are these enough reasons to finally start rotator training?

Search for “Rotator Training” on Youtube and you will find some video material, I promise!

TIP # 3: STRETCH YOUR CHEST

The best distinguishing feature of a disco pump?

Shoulders pulled forward instead of a powerful chest.

Because what will happen if your breast training is too important in your training?

Your chest muscle shortens and pulls your shoulders forward.

On the one hand, this posture is insanely ugly and on the other hand insanely counterproductive.

As a result, sooner or later your tendon will contract in the roof of the shoulder and cause pain.

And then you’re really screwed.

Hence the appeal to you: Regularly stretch your chest dynamically before training and statically after training. With this method, you play it safe.

TIP # 4: CHECK YOUR TECHNIQUE

It is Friday evening.

You sit in a bar with your friends, of course, you don’t drink alcohol.

The subject of squats suddenly comes up.

50 € bet that in 9/10 cases there is at least one person who claims to have had knee problems from squats.

Pain from a movement that couldn’t be more natural * Facepalm *

The thing is:

It is not an exercise or movement that causes pain. Finally, 99% of natural movements are carried out during strength training.

It is always, really always the wrong technique that leads to pain.

Transfer to shoulder training:

If you experience pain when lifting sideways, pressing your shoulder or doing any other exercise, always check the technique and reduce the weight for now.

There is no use of training with pain because pain is “hardcore”. Be clever and check your execution or go to the doctor if necessary.

FREQUENTLY ASKED QUESTIONS ABOUT SHOULDER TRAINING

WHAT CAN I COMBINE SHOULDER TRAINING WITH?

Since the functions of the individual shoulder parts overlap with the functions of the back and chest, a triple split à la push pull legs make the most sense:

Chest, front + side shoulders, triceps
Back, back shoulder, biceps
legs

HOW MANY SENTENCES?

The more you exercise, the fewer sets you can do.

Sure, you can do 40 sets in each workout. The question, however, is whether your body will recover from it.

We recommend performing 6 – 12 sets per shoulder portion per week with moderate intensity.

– With 2x per week 3 – 6 sets per training per share

– With 3x per week 2 – 4 sets per training per share

HOW OFTEN SHOULD I EXERCISE MY SHOULDERS?

And here we are again in the debate: low-frequency vs. High frequency.

Science has shown that a high-frequency training plan is superior to a low-frequency plan in all respects.

Nevertheless:

If a 5-way split is more fun than a 2-way split, the 5-way split is the better choice for you.

Don’t forget the passion for science!