Training the shoulders
The shoulders give width to the upper body and frame the whole physique. The deltoid has three heads — front, side and rear — that must be trained separately for round, complete shoulders. It is also a fragile joint that demands good technique.
The muscles in this group
The deltoid raises the arm to the front, side and back through its three heads (anterior, lateral, posterior). It is the muscle of "broad" shoulders and stabilises almost every arm movement.
Pressing and raises: the two pillars
The overhead press (barbell or dumbbells, standing or seated) is the base movement: it loads heavy and mainly works the front and side heads. It is the best builder of shoulder strength and mass.
Lateral raises isolate the side head, the one that gives width. Often underdeveloped, it responds well to high volume of light, clean sets. Do not forget the rear head (reverse fly, face pull), the most neglected, essential for balance and posture.
Protecting a fragile joint
The shoulder is the most mobile joint in the body, hence the most vulnerable. Always warm it up before loading, especially with rotations and face pulls. Avoid lowering the bar behind the neck when pressing, a risky position for little benefit.
If pain appears, lighten up and favor dumbbells, which let the joint choose its natural path. Regular work of the rear head and rotator cuff prevents most shoulder issues.
Exercises for this group
Frequently asked questions
How to get wider shoulders?expand_more
Width comes mainly from the side head of the deltoid. Prioritize lateral raises with high volume (several sets of 12 to 20 clean reps) in addition to pressing. Consistency on this often-neglected movement makes the difference over months.
Is overhead pressing enough?expand_more
Not on its own: pressing mainly works the front and side of the shoulder, but little of the rear. Add lateral raises and a rear-head movement (reverse fly, face pull) for balanced shoulders and healthy posture.
Why do my shoulders hurt during training?expand_more
Most often due to insufficient warm-up, too wide a bar path on the bench press, or an imbalance between the front (overdeveloped) and rear of the shoulder. Strengthen the rear head, warm up and review your technique before loading heavy.
Put it into practice
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