Brief Summary
This video provides a comprehensive guide to shoulder training, emphasizing the importance of including overhead presses and isolation exercises for the lateral and rear heads of the shoulder. It also covers workout frequency, sets, rep ranges, and proper form for the barbell overhead press. The video advocates for a balanced approach, combining both overhead pressing and isolation exercises for optimal shoulder development.
- Include overhead press, lateral and rear head isolation exercises
- Perform 2 workouts per week with 15-21 sets
- Use proper form for overhead press
Overhead Press Variations
The most effective shoulder workouts incorporate three types of exercises: overhead presses and isolation exercises for both the lateral and rear heads of the shoulder. Top recommendations for overhead press variations include the barbell or dumbbell overhead press, machine overhead press, pike push-ups, and wall-supported handstand push-ups.
Isolation Exercises for Lateral and Rear Head
For the lateral head of the shoulder, the classic lateral raise is a popular choice, but the leaning lateral raise can be a good alternative. Both dumbbells and cables are viable options, so choose the variation that works best. Exercises that target the rear head of the shoulder include the rear delt fly, face pull, and reverse pec deck. The front deltoids do not need to be trained directly, as they are sufficiently stimulated by pressing movements like the bench press or overhead press. Neglecting the rear deltoids can lead to posture problems, so it's important to maintain a balance between all heads of the shoulder.
Workout Frequency, Sets and Rep Ranges
Two shoulder workouts per week are generally sufficient, especially if they include heavy overhead presses, as these are taxing on the body. A weekly volume of 15 to 21 sets is recommended, but this can be adjusted based on the amount of isolation work performed. For the overhead press, use a rep range of 6 to 12 to maximize strength and hypertrophy.
Isolation Exercises Rep Ranges
For isolation exercises, split them into two types to target both the rear and lateral heads of the shoulder. Choose a favorite isolation exercise for each head, such as the face pull and leaning lateral raise. For both isolation exercises, use a rep range of 15 to 25, or even up to 30 if higher repetitions work better.
Proper Form for Barbell Overhead Press
When performing the barbell overhead press, it's important to push your head through the window as you press. This involves squeezing your glutes, tightening your core, and holding your chest up to lock your body in. Take a deep breath before pressing and exhale as you go up. As the bar passes your head, move your head and torso forward slightly. Recording your sets can help you monitor and improve your form.
Combining Overhead Press and Isolation Exercises
A balanced approach that combines both overhead pressing and isolation exercises is recommended for optimal shoulder development. Don't limit yourself to just one type of exercise. Stick with the basics and find what works best for you over time.
