If you want to build shoulder muscles, you need to understand how the shoulder works. One of the most complex joints in the body, the shoulder is the junction of three major bones—the clavicle (or collarbone), scapula and humerus—which together articulate into the glenohumeral, sternocalvicular, and acromioclavicular joints.
All these mechanics help facilitate a large range of motion, so the shoulder can abduct, adduct, flex, extend and rotate in the sagittal plane. The downside? All these moving parts make the shoulder extremely susceptible to injury. Therefore, when building shoulder muscles, I divide lifts into three categories: mass muscle builders, performance enhancers and muscle stabilizers. Each is important for building strength and preventing injury. (See Build Balanced Shoulder Strength.)
To build mass, you must overload the deltoid with a weight that you can lift for 10 to 12 repetitions but no more.
To stabilize the joint (a major key for injury prevention), you have to work the muscles of the rotator cuff and the rear deltoids. The rear deltoids need to be equally developed in order to prevent overuse injuries and imbalances. For the muscle stabilizers, you should perform 12 to 15 reps.
Perform the following workout to build your shoulder muscles, and finish it off with stabilizing exercises. In any workout, always start with the largest muscles before moving to the smaller stabilizer muscles. The small muscles help balance out the shoulder, keeping you injury free for the entire season.
This traditional Olympic movement builds explosive power in the hips. To build shoulder muscles, you have to do a Clean and Jerk as part of your shoulder routine. It enhances performance in almost every sport. Breaking the movement down, it combines a Shrug with a Push Press, both of which elevate the scapula and work the shoulders. Limit repetitions to 6.
Use a cable machine for this exercise.
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