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Shoulder Press: Everything You Wanted To Learn About It

Many people have been asking themselves the same question lately: why can’t they develop their deltoids properly? The answer is simple: because nowadays people are more tempted to use machines and cables instead of free weights. A fact that definitely leads to insufficient progress.

Basically, shoulder training should be based on shoulder pressure. Why? Because it is the most complete exercise and the most effective when it comes to shoulder development. There are many variations of the overhead press: for example, there are exercises such as the seated barbell press, the shoulder press behind the neck, the one-arm press, etc. However, even if the shoulder press is supposed to produce visible results, it does not mean that the ordinary overhead press will produce the same results for everyone results.

The first rule of bodybuilding says that if something works for one athlete, it doesn’t mean it will work for another bodybuilder. This is why, when we return to the military press, to see which of the above exercises suits them best, young bodybuilders must experiment with each of them for at least one month. For example, to see what exercises produce the best results, people should schedule their shoulder workout at the beginning of the week, preferably after 1-2 days of rest. Workouts should only have one pressing exercise and no more than 5 sets/per exercise, including warm-up sets. Of course, since the shoulders are considered a small muscle group, no more than 18 sets of 10-12 repetitions (including warm-up sets) should be performed. That said, the shoulder press should be the most important delt exercise for me, closely followed by lateral raises and upright rows.

In my personal experience, the most effective exercise is what people like to call the “military press”. Unlike seated deltoid exercises, this one requires the athlete to stand up. This means he can use some leg movement to increase the intensity of his workout. However, to get the best results, the angle of the legs must not be too great, because the main target of the shoulder press is the shoulders, not the legs. Do 6 sets of 8 to 12 reps with each deltoid workout and it’s impossible not to see results.

Don’t forget to eat and sleep properly!

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