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Shoulder exercises
Do you want to train and sculpt your shoulders specifically? In our comprehensive overview, you'll discover a variety of workouts to strengthen your shoulder muscles. From military presses to Arnold dumbbell presses, we offer a wide range of exercises to engage your shoulders and develop a broad, defined shoulder area.
muscle groups
At this point, we provide you with a quick way to access the muscle group of your choice. If you already know which muscle you want to train specifically, you'll find a swift navigation to the relevant categories here.
Exercises for the shoulders
Are you looking to build strong and muscular shoulders? In our comprehensive overview, you'll discover a multitude of effective exercises to strengthen and define your shoulder muscles. Whether it's Military Press, Lateral Raises, or Arnold Dumbbell Press, you'll find exercises suitable for every fitness level. Let's get those impressive shoulders!
Handstand push up
For those looking to strengthen their front shoulders in an unconventional way, incorporating Somersault Handstand Push-Ups into their training plan is an option. However, it is advisable to perform Somersault Handstand Push-Ups only when feeling truly confident to avoid serious injuries. A wall can be used as additional support. This exercise is among the most challenging bodyweight exercises for the shoulders and allows for training anywhere.
Pike Push Up
Hill Push-Ups are a common blend of regular push-ups and Somersault Handstand Push-Ups. If the goal is to master Somersault Handstand Push-Ups in the long run, starting with Hill Push-Ups is recommended. The risk of injury in this fitness exercise is manageable, and progress can still be made. Due to the unusual movement, it is crucial to thoroughly educate oneself on body position and execution to ensure the effectiveness of the exercise and prevent potential discomfort in the upper back area.
Butterfly Reverse on the device
The rear shoulders can also be trained using a device. A popular exercise variant is the so-called Butterfly Reversal on the apparatus. This exercise on the apparatus is particularly suitable for beginners. If your fitness facility provides a combination apparatus for butterfly exercises, you can train not only your chest but also your rear shoulders.
In addition to the rear deltoid muscle, the trapezius muscle (Musculus trapezius pars transversa), as well as the major and minor rhomboid muscles (Musculus rhomboideus minor et major), are trained. The execution of the exercise is straightforward – it is simply important not to stretch the head too far forward to prevent neck injuries. Further information on Butterfly Reversal on the apparatus, its execution, and potential errors can be found in a separate article.
Lateral raises on the lateral raise machine
An optimal option for beginners is Lateral Raises on the Lateral Raises Machine. Those who feel uncertain about other variations of lateral raises can train on the machine for lateral raises. The fixed position allows for a focus on the execution of the movement, utilizing the strength exclusively from the lateral shoulders. Lateral Raises on the Machine enable you to initially learn the movement pattern and later transition to lateral raises with dumbbells, on the cable machine, and similar. To achieve the full learning effect, choosing a moderate weight is advisable.