Want a tough SHOULDER? Let's head towards it...

1. Behind The Neck:

Instructions

Preparation

Grasp barbell with overhand grip from rack or clean from floor. Position bar behind neck.

Execution

Press bar upward until arms are extended overhead. Return behind neck and repeat.

Comments

Exercise may be performed on shoulder press apperatus with rack or off of power rack with seat or without back support. Also see mount and dismount off of special articulating rack.

2. Front Raise:

Instructions

Preparation

Grasp barbell with overhand grip with elbows straight or slightly bent.

Execution

Raise barbell forward and upward with until upper arms are above horizontal. Lower and repeat

Comments

Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

3. Front Raise Incline:

Instructions

Preparation

Grasp barbell with shoulder width overhand grip. Lie supine on upper portion of 45 degree incline bench with legs straight. Position barbell on top of upper thighs.

Execution

With elbows straight or slightly bent, raise barbell up and over shoulders until uppers arm are vertical. Lower barbell to upper thigh and repeat.

Comments

Movement can also be performed on old fashion incline bench without seat.

4. Military Press:

Instructions

Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.

Execution

Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Comments

See unrack and rack technique. Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly. Also see Push Press and Press Strength Standards.

5. Military Press Seated:

Instructions

Preparation

Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.

Execution

Press bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Set barbell on forward rack slightly below shoulder height so bar may be more easily unracked and racked. Position seat so bar does not hit uprights but close enough to easily mount and rack. Range of motion will be compromised if grip is too wide. Grip is slightly narrower than shoulder press. Torso is postured more upright than traditional Military Press.

6. Shoulder Press:

Instructions

Preparation

Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.

Execution

Press bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked. Position seat so bar does not hit uprights but close enough to easily mount and rack. Range of motion will be compromised if grip is too wide.

7. Cable Bar Behind the neck:

Instructions

Preparation

Stand facing cable bar, mounted on each side to upper waist height narrow double pulley cables. Grasp cable bar with wide over hand grip upper chest height. Stand directly between both cable pulleys with one foot forward and other foot back. Push cable bar over head and position cable bar behind neck or rest on shoulders.

Execution

Press cable bar upward until arms are extended overhead. Return behind neck and repeat.

Comments

Exercise may also be performed seated straddling bench or on weight chair with back support.

8. Cable Bar military press:

Instructions

Preparation

Stand facing cable bar, mounted on each side to upper waist height narrow double pulley cables. Grasp cable bar with over hand grip, slightly wider than shoulder width. Position cable bar upper chest height. Stand directly between both cable pulleys with one foot forward and other foot back.

Execution

Press cable bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly.

9. Cable bar Shoulder Press:

Instructions

Preparation

Stand facing cable bar, mounted on each side to upper waist height narrow double pulley cables. Grasp cable bar with wide over hand grip and position upper chest height. Stand directly between both cable pulleys with one foot forward and other foot back.

Execution

Press cable bar upward until arms are extended overhead. Return to upper chest and repeat.

Comments

Exercise may also be performed seated straddling bench or on weight chair with back support. Range of motion will be compromised if grip is too wide.

10. Cable Front Raise:

Instructions

Preparation

Sit on seat above twin cable pulleys. Grasp stirrups on each side. Sit upright with arms straight down to each side with palms facing back.

Execution

Raise stirrups forward and upward until upper arms are well above horizontal. Lower and repeat.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

11. Cable bar Front Raise Alternating:

Instructions

Preparation

Stand with low double pulleys behind. Grasp stirrup attachments, one in each hand. Stand away from pulley slightly with arms back somewhat at side and elbows straight or slightly bent.

Execution

Raise one stirrup forward and upward until upper arm is well above horizontal. Lower and repeat with opposite arm alternating between arms.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

12. Cable bar front raise seated:

Instructions

Preparation

Sit on seat above twin cable pulleys. Grasp stirrups on each side. Sit upright with arms straight down to each side with palms facing back.

Execution

Raise one stirrup forward and upward until upper arm is well above horizontal. Lower and repeat with opposite arm. Continue by alternating raises between sides.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

13. One Arm:

Instructions

Preparation

Grasp stirrup attachment. Stand away from pulley slightly with arm back somewhat at side and elbow straight or slightly bent.

Execution

Raise stirrup forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.

Comments

Absolute height of movement may depend on range of motion or when stirrup or cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.

14. Cable shoulder press:

Instructions

Preparation

Stand between two low to medium height pulleys. Grasp cable stirrups from each side. Position stirups to each side of shoulders with elbows down to sides and stirups above or slightly narrower than elbows.

Execution

Push stirrups upward until arms are extended overhead. Return stirrups to sides of shoulders and repeat.

Comments

Wrists maintain their approximate position above each elbow throughout movement. Feet may be positioned apart to each side or one foot back as shown. Cable pulleys should be much closer together than what is typically found on standard cable cross over setup.

15. Shoulder press seated:

Instructions

Preparation

Sit on seat and grasp stirrups from low to medium low position from each side. Position stirrups to each side of shoulders with elbows down to sides and stirrups above or slightly narrower than elbows.

Execution

Push stirrups upward until arms are extended overhead. Return stirrups to sides of shoulders and repeat.

Comments

Wrists maintain their approximate position above each elbow throughout movement.

16. Twisting Shoulder Press:

Instructions

Preparation

Stand beside low to medium height pulley. Grasp cable stirrup. Position stirup to front of shoulder with elbow down to side. Place opposite hand on hip. With feet wide apart squat down slighly.

Execution

Rotate body away from pulley and straightening legs while pushing stirrup diagonally upward toward opposite side of body. Return to original position and repeat.

Comments

Internal rotation of far hip (opposite side with resistance) is much greater than spinal rotation.

17. Arnold Press:

Instructions

Preparation

Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.

Execution

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.

Comments

Movement should emphasize shoulder abduction while minimizing forearm pronation as this exercise attempts to combine lateral raise like motion with shoulder press. Lean forward slightly when lifting Dumbbells.

18. Dumbbells Front Raise:

Instructions

Preparation

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.

Execution

Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.

Comments

Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement. Also see Dumbbell Alternating Front Raise.

19. Dumbbell Front raise alternating:

Instructions

Preparation

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.

Execution

Raise one dumbbell forward and upward with until upper arm is above horizontal. Lower and repeat with opposite arm alternating between arms.

Comments

Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement. Also see Dumbbell Front Raise.

20. Front Raise Incline:

Instructions

Preparation

Grasp dumbbells and lie supine on upper portion of 45 degree incline bench with legs straight. Position dumbbells downward below each shoulder.

Execution

With elbows straight or slightly bent, raise one dumbbell forward, up and over shoulder until upper arm is vertical. Lower dumbbell down to starting position. Repeat raise with other arm, alternating between sides.

Comments

Movement can also be performed on old fashion incline bench without seat.

21. Dumbbell Shoulder Press:

Instructions

Preparation

Position dumbbells to each side of shoulders with elbows below wrists.

Execution

Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

Comments

See suggested mount and dismount when using heavy dumbbells.

22. Dumbbell One Arm:

Instructions

Preparation

Stand with dumbbells positioned near shoulder with elbow below wrists.

Execution

Press dumbbell upward until arm is extended overhead. Lower to side of shoulder and repeat.

Comments

Torso can lean away for balance as shown or torso can mantain upright posture. Also see Kettlebell Press.

23. Level Behind the neck:

Instructions

Preparation

Sit back on seat. Grasp lever bars to each side with overhand grip.

Execution

Press levers upward until arms are extended overhead. Lower and repeat.

Comments

Exercise can also be performed on certain lever shoulder presses by facing away from machine. Range of motion will be compromised if grip is too wide.

24. Behind the neck barbell:

Instructions

Preparation

Sit on bench with bar positioned behind shoulders, also facing away from from fulcrum. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.

Execution

Press bar upward until arms are extended overhead. Lower bar behind neck and repeat.

Comments

Range of motion will be compromised if grip is too wide.

25. Lever Military Press:

Instructions

Preparation

Set and grasp lever handles to each side with overhand grip.

Execution

Press lever until arms are extended upward. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide. Movement angle is arguably similar to lever incline press, for upper chest.

26. Level Reclined Shoulder Press:

Instructions

Preparation

Lie on back pad facing up. Grasp lever handles to each side with overhand grip.

Execution

Press lever until arms are extended. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

27. Lever Shoulder Press:

Instructions

Preparation

Set and grasp lever handles to each side with overhand grip.

Execution

Press lever upward until arms are extended overhead. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

28. Lever Barbell Machine:

Instructions

Preparation

Sit on bench with bar positioned in front of shoulders. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.

Execution

Press bar upward until arms are extended overhead. Lower bar to front of shoulders and repeat.

Comments

Pull head back slightly so bar does not head. Range of motion will be compromised if grip is too wide.

29. Lever One Arm:

Instructions

Preparation

Stand to one side, near loaded end of barbell, opposite of landmine lever. Lift end of barbell and position near shoulder with underhand grip. Stand with feet far apart (leg on same side of loaded arm is back and opposite leg is forward and bent).

Execution

Press end of barbell upward and forward until arm is extended. Lower to shoulder and repeat. Repeat with opposite side.

Comments

Keep back straight when lifting end of barbell from floor. Also see Lever One Arm Press for power.

30. Lever Front Raise:

Instructions

Preparation

Stand with lever to side, fulcrum approximately shoulder height and handle just below hip. Grasp lever handle with elbow straight or slightly bent.

Execution

Raise lever handle forward and upward until upper arm is well above horizontal. Lower and repeat. Repeat with opposite arm.

Comments

Absolute height of movement may depend on individual range of motion. Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement. Exercise is performed on Lever Extended Arm Lateral Raise Machine featuring long lever arms and handles attached to secondary levers as shown.

31. Reclined Shoulder Press:

Instructions

Preparation

Lie on back pad facing up. Grasp lever handles to each side with overhand grip.

Execution

Press lever until arms are extended. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

32. Lever Parallel Grip:

Instructions

Preparation

Lie on back pad facing up. Grasp parellel lever handles to each side.

Execution

Press lever until arms are extended. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

33. Lever Shoulder Press:

Instructions

Preparation

Set and grasp lever handles to each side with overhand grip.

Execution

Press lever upward until arms are extended overhead. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

34. Lever Parallel Grip:

Instructions

Preparation

Sit on seat and grasp parallel bar grips in front of shoulders on each side.

Execution

Press lever upward until arms are extended overhead. Lower and repeat.

Comments

Parallel grip can be used for variety or when flexibility does not permit standard overhand grip further back.

35. Lever Alternating Shoulder Press:

Instructions

Preparation

Set and grasp lever handles to each side with overhand grip.

Execution

Press one lever upward until arm is extended overhead. Lower to original position. Repeat with opposite arm. Continue by alternating movement between arms.

Comments

Range of motion will be compromised if grip is too wide.

36. Sled Shoulder Press:

Instructions

Preparation

Set and grasp lever handles to each side with overhand grip.

Execution

Press handles upward until arms are extended overhead. Lower and repeat.

Comments

Range of motion will be compromised if grip is too wide.

37. Sled Parallel Grip:

Instructions

Preparation

Sit on seat and grasp parallel bar grips to front of shoulders on each side.

Execution

Press handles upward until arms are extended overhead. Lower and repeat.

Comments

Parallel grip can be used for variety or when flexibility does not permit standard overhand grip further back.

38. Smith Behind the neck:

Instructions

Preparation

Sit on bench with bar positioned behind shoulders. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.

Execution

Press bar upward until arms are extended overhead. Lower bar behind neck and repeat.

Comments

Range of motion will be compromised if grip is too wide.

39. Smith Shoulder Press:

Instructions

Preparation

Sit on bench with bar positioned in front of shoulders. Grasp bar with wide overhand grip. Disengage bar by rotating bar back.

Execution

Press bar upward until arms are extended overhead. Lower bar to front of shoulders and repeat.

Comments

Pull head back slightly so bar does not head. Range of motion will be compromised if grip is too wide.

Guys that's all for shoulders, and yeah: "FITNESS FIRST".