Shoulder strength is critical for practically all athletes. It ensures that you can transfer max power to your arm when throwing or swinging without causing injury. Also, strong and large shoulders are better at absorbing contact, so you can withstand blows from opponents or the ground. (Learn How to Keep Your Shoulders Healthy.)
Below you will find a complete shoulder workout, which targets the shoulder’s many planes of motion to develop complete strength around the joint. For best results, perform this workout once a week on your upper-body pressing day—the same day as you Bench.

Dumbbell Shoulder Circles

• Assume athletic position
• Hold lightweight dumbbells (no more than 20 pounds) out to sides with palms facing ground
• Rotate arms forward for specified reps
• Perform set rotating backwards

Sets/Reps: 2×10 each direction
Perform larger circles with lighter weight. For an additional challenge, perform another two sets with palms facing forward.

Rotational Shoulder Press (Arnold Press)

• Sit upright holding dumbbells in front of body with palms facing face
• Push weights above head while externally rotating shoulders until palms face away from body
• Reverse pattern to slowly lower dumbbells to start position
• Repeat for specified reps

Sets/Reps: 3×15 at 40% Military Press max
Perform exercise in standing position for an additional challenge.

DB Front Raise

• Assume athletic stance
• Hold dumbbells at sides with palms facing back
• Raise dumbbells in front until arms are parallel to floor
• Lower to start position
• Repeat for specified reps

Sets/Reps: 3×8
Use a weight that allows you to perform without assistance from lower body.

DB Lateral Raise

• Assume athletic stance
• Hold dumbbells at sides with palms facing each other
• Raise dumbbells to sides until arms are parallel to floor
• Lower to start position
• Repeat for specified reps

Sets/Reps: 3×8
Use a weight that allows you to perform without assistance from lower body.
Photo:  thestarttofitness.com