5 Forgotten Shoulder Exercises for Mass

If you’re looking for the perfect V-taper physique, then a set of boulder shoulders is essential for the look!

There are numerous ways to hit your shoulders but remembering to hit all the heads of the deltoid is most important for shoulder health and growth. Many exercises get thrown by the wayside but need to be brought back to the forefront to get some super-sized boulder-shoulders!

1. Dumbbell Arnold Press

Created by the man, the myth, the legend himself, the Arnold Press combines the pressing movement of the conventional shoulder press as well as including a partial side lateral raise.

By working the anterior head as well as the lateral head, this exercise is a must to include into your routine.

a) Start by setting up a bench at 90 degree angle so back is supported.

b) Grab a set of dumbbells and start in position with weights at chin level with palms facing the torso.

c) Start the movement by pressing upwards, keeping the weight tight and close to the torso.

d) Rotate the hands externally while moving the weight in an arcing motion- finishing with hands overhead as if in a traditional shoulder press movement.

Sets and Reps: 4 x 8-12

TOP TIP: Don’t lock out at the top of the movement - keep constant tension on the deltoid by stopping the movement about ¾ of the way up the movement, hold for a 2 count and lower the weight slowly.

2. Barbell Standing Shoulder Press

People tend to shy away from exercises requiring them to lift weight above their head mainly because of fear or doubt...Don’t sweat it!

Drop your ego off at the door and put this timeless movement into your next shoulder workout.

a) Set up a barbell in the squat rack as if you are preparing for a front squat.

b) Have hands shoulder-width apart and un-rack weight keeping it up on your upper chest.

c) Press the weight up overhead and slightly back to where your head is in front of the weight.

d) Stopping just before the elbows lock out, lower the weight slowly back down to the starting position.

Sets and Reps: 4 x 8-10

TOP TIP: Looking to switch it up? Try doing this movement behind the head or even using a more explosive movement by doing a push jerk or even split push jerk.