Do you prefer free weights or machines for bodybuilding? This question is often asked. How you do your fitness training depends on your personal preferences. Afterward I will introduce you to four shoulder exercises to build muscle, two with free weights, two exercises supported by machines, for massive shoulders that are impressive.

Military press

Let’s start with an absolute classic. Sooner or later you won’t be able to avoid this exercise during shoulder training, because in addition to the target muscle in the shoulder area, it also needs the triceps and your core muscles.

Training device: barbell

Muscle group: deltoid muscle – deltoid muscle (lateral, anterior, posterior)

Execution:

Accept the long trade at the level of your chest. The elbows are vertical under the bar. The feet are shoulder-width apart and the chest is stretched out. Make sure that your entire hull remains stable. So that the bar can be lifted straight up, you have to take your head out of the way.

Sentences and repetitions:

3 sentences

Hypertrophy (muscle building): 8-10 repetitions

Strength: 1-3 repetitions

Reverse flys

Standing or on a bench. Again, it’s all a matter of personal preference. Many like to focus on the front deltoid muscles during shoulder exercises. The result is an imbalance in the distribution. In this exercise, we focus on the back part.

Training device: dumbbells

Muscle groups:

Trapezius muscle – trapezius/hood muscle

Deltoid muscle – deltoid muscle (posterior part)

Rhomboid muscle (major + minor) – large / small diamond muscle

Infraspinatus muscle – sub-bones

Execution:

When standing shoulder-width apart, you bend your knees slightly and lean your upper body forward. The back remains stretched. The arms are slightly angled (no 90 ° angle!) And hang down in front of the chest. From here the dumbbells are lifted into a horizontal position without swinging, pulling the shoulder blades together towards the end. If you need momentum to do the exercises correctly, it makes sense to go down with your weight.

Sets / repetitions:

2-3 sets

10-12 repetitions

Info:

The shoulder ball joint is one of the most flexible joints in the body and has hardly any bone restrictions. With free weights, the body has to constantly compensate for the movement, which forces us to reduce the weight in order to maintain its shape. The advantage of shoulder training on machines is the fixed specification of the movement. Here you can fully concentrate on your strength gain. Whether bodybuilding or fitness training, it is important to be balanced.

Revers Butterfly (Rear Delt Fly Machine)

Training device: adjustable butterfly machine

Muscle groups:

Trapezius muscle – trapezius/hood muscle

Deltoid muscle – deltoid muscle (posterior part)

Rhomboid muscle (major + minor) – large / small diamond muscle

Infraspinatus muscle – sub-bones

Execution:

Since it is an exercise with a device, it is almost self-explanatory. The back is straight, the chest is leaning against the upholstery, the seat height is adjusted so that your legs are at a 90 ° angle. The handle is about shoulder height. The movements are carried out slowly.

Sentences and repetitions:

4 sets

12, 10, 8 and 6 repetitions

Shoulder presses on the machine

Training device: shoulder press

Muscle group:

Deltoid muscle – deltoid (lateral, anterior, posterior)

Execution:

You should set the machine again so that it meets your anatomical requirements. By being able to switch between the arms during this exercise, it is possible to compensate for the natural imbalance of your body, because one side is often stronger than the other. So train alternately for a steady increase in strength.

Sentences and repetitions:

4 sets

5-6 repetitions