Answer:
The shoulders are made up of the 3 heads of the deltoids – the front (anterior), middle/side (medial or lateral) and the rear (posterior). Each deltoid head must be targeted in order to develop the full, wide, balanced shoulders.
1: Exercises for the front deltoid
Development of the anterior deltoid encompasses some of my favourite exercises – the bench press, the military press, and the dumbbell shoulder press. Of course, bare in mind the bench press also involves the triceps and chest.
2: Exercises for the middle deltoid
The middle deltoid (sometimes called the side deltoid) is what gives you the broad look. Even a first year trainee can add an inch or two to their shoulder width by developing the middle deltoid.
Great exercises to build the middle deltoids are heavy upright rows, using a mid to wide grip and bringing up to the nipple area, and dumbbell lateral raises.
3: Exercises for the rear deltoid
Often overlooked and under worked, the roundness and balance of the should simply isn’t complete without working them.
Bent over rows (which also work the lats) are a good exercise to build the rear deltoid also, as are dumbbell rear lateral raise.
Reps and sets?
Most people will find effective the following reps and sets for each exercise:
- 5 reps, 3 – 5 sets – for strength purposes.
- 7 – 10 reps, 3 – 5 sets for size purposes.
Final word… building the shoulders is hugely rewarding, but, be careful about developing shoulder clicks, stiffness and deep joint pain. This can signal shoulder imbalance (one or two stronger deltoid muscles pulling the other(s) off kilter) or can be a sign of damaging technique.
Always try to find a technique which works for you and gives you zero pain of that kind, and never continue with an exercise whilst injured, or once you suspect it of causing you pain. Train smart, stay safe, and you can train for life.