Those who are serious about muscle want bolder delts, and arguably the best exercise to do that is the barbell and dumbbell overhead presses and their variations. These work all three deltoid heads (anterior, lateral, and posterior) for improved size and strength. For those who can do these and progress, overhead presses are great.
But only some were built to heavily overhead press due to mobility deficits or shoulder ouches. Many lifters go through it because the barbell can be unforgiving on the shoulder joint.
This is neither good nor bad; it just is. So, if your shoulders are barking at you or your shoulders are not built for safe overhead pressing, these four friendly shoulder exercises are for you. Here we’ll geek out on a bit of anatomy and movements of the shoulder joint so you can get more appreciation of it and four exercises for better flex appeal.
SHOULDER ANATOMY, MOVEMENTS WITH EXERCISES
The deltoids are large triangular-shaped muscles of three heads, the front, lateral and posterior deltoid. They each insert on the upper humerus and originate from the clavicle and scapula. The deltoid muscles lie over the shoulder joint, which gives your shoulder that boulder shoulder look that almost all lifters desire.
Movements of the Shoulder
The shoulder is a shallow ball and socket joint that can move in multiple directions and requires strong muscles to make this happen. This is why it’s essential to strengthen the deltoids from all angles for better shoulder stability.
Here are the main movements for the deltoid with the muscles involved.
Shoulder Movement
Deltoid Muscle
Exercise Example
Shoulder extension
Posterior
Dumbbell Pullover
Shoulder flexion
Anterior
Front Raise
Shoulder abduction
Middle
Lateral Raise
Shoulder adduction
Posterior
Chinup
Shoulder horizontal abduction
Middle & Posterior
Bentover Reverse Fly
Circumduction
All Three
CARS (Controlled Articular Rotations)
WHAT MAKES AN EXERCISE SHOULDER FRIENDLY?
The shoulder joint is miraculous, and it’s a wonder it doesn’t get hurt more often. Its freedom of movement, due to its design, allows you to do lots of fun stuff in and out of the gym. But because of this, it can get beat up, and when it does, you need to train around the discomfort to maintain a training effect.
Here are a few thoughts on shoulder-friendly exercises and training.
The most obvious is if an exercise hurts, don’t do it. If you ignore the pain, say, two to three times, it is on you. With many shoulder exercise variations, why do one that hurts?
Look to exercises that offer more stability and not less. For instance, you only have two feet on the ground with an overhead barbell press, but with a seated overhead press, you have your two feet and glutes grounded.
Limit external shoulder rotation. When the shoulder joint is externally rotated and abducted, it’s vulnerable, like when doing an overhead barbell press. Many people don’t have a problem with that position, but if your shoulder is barking at you, limiting this position is best.
Following the last point, lifting with a neutral grip, like with a landmine press, means the wrist, elbow, and shoulder joints are stacked and limit the shoulder’s external rotation. This simple change can prevent a lot of pain lifters get from pressing.
Don’t let being unable to press overhead pain-free stop you from building bolder shoulders—instead, program these four exercises for more flex appeal.
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Split Stance Single-Arm Landmine Press
The split stance single-arm landmine overhead press is a pressing exercise between vertical and horizontal. This angle creates a lifting path that allows you to go overhead without putting strain on the shoulder or compressive load on the spine. The split stance allows your hips to move freely and opens up your ribcage to allow more freedom of movement at the shoulder joint. It is what’s called a win-win.
How to do it: Stand with your left foot back, right foot forward, feet hip-width apart, holding the barbell’s end with your left hand. Hold the end of the barbell a few inches away from your shoulder and grip it tight. Then press to lockout by extending the elbow and reaching forward. Slowly lower back down.
Programming suggestion: Landmine pressing is not a 1RM type of exercise but one to add more upper body size and strength. Three to four sets of 8 to 16 reps work well for most lifters.
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Tall Kneeling Bottoms Up Kettlebell Press
The tall kneeling bottoms-up kettlebell press is a mouthful, but it is an exercise that allows many lifters to press overhead pain-free. There are a few reasons for this. Holding the bell upside down forces you to recruit additional muscle fibers and motor units to control the unstable load because your rotator cuff works like crazy. Plus, your pressing with a neutral grip with increased intensity with a reduced load. The tall kneeling position will help clean up your technique due to increased feedback.
How to do it: Get into a tall kneeling position, engage your glutes, and get your ribcage down. Grip a kettlebell bottoms up, have the horn directly above your wrist, grip tight and engage your lat. Press until lockout, keeping the KB facing directly upwards and your elbow underneath the kettlebell’s center of mass. Lower slowly and reset and repeat.
Programming suggestion: You don’t need much weight with this exercise. An 18-35 pound kettlebell will challenge most. A good starting point is two to three sets of 6 to 12 reps.
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Lean Away Lateral Raises
The lean-away lateral raise and other lateral raise variations focus on the lateral deltoid and, when done well, often give the shoulder a broader appearance. The lean away variation holds the dumbbell with a neutral grip, and the stability of holding on to the squat rack and the more extensive range of motion make this exercise muscle-building friendly. Plus, you’ll look like the coolest lifter in the gym.
How to do it: Hold a squat rack with one hand and bring your feet close to or under your hands so you’re leaning away. With the dumbbell on your outer thigh, lift the dumbbell away from you until you feel a muscular contraction in your shoulders and slowly lower down, reset, and repeat.
Programming suggestion: You can load up more here due to the increased stability. Best done for higher reps in the 10 to 15 range for two or more sets.
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Landmine Lateral Raise
This is called the landmine lateral raise, but this exercise trains the lateral and posterior deltoid for increased shoulder flexing pleasure. The lifting arc across the body also works on the love handles. Your shoulder is externally rotated and abducted here, but the increased grip demands from holding the fat end of the barbell give you increased stability. They’re more demanding than they look, so initially, go easy on the weight and perform with control.
How to do it: Stand side on to the landmine attachment, holding the end of the bar with your right hand by your left hip. Keeping your right arm straight, perform a lateral raise across your body until your hand is slightly above your head. Slowly return to the starting position and reset repeat.
Programming suggestions: Before lifting, find the correct position because everyone’s limb length differs. Two to three sets of eight to 15 reps will rock your shoulders.
