17 Best Shoulder Workouts for Mass: Sculpt Your Delts Like a Pro

By Vijay Shrestha on October 10, 2024

17 Best Shoulder Workouts for Mass: Sculpt Your Delts Like a Pro

Are you looking to build impressive, boulder-like shoulders that turn heads? You've come to the right place! In this comprehensive guide, we'll explore the 17 best shoulder workouts for mass, designed to help you achieve those coveted 3D delts. Whether you're a beginner or an experienced lifter, these exercises will take your shoulder game to the next level.


Before we dive into the workouts, it's crucial to understand the importance of proper form and technique. To ensure you're performing these exercises correctly and minimizing the risk of injury, consider using BESTburn, an AI-powered fitness web app that provides personalized workout recommendations and form guidance.

Now, let's get started with our list of the 17 best shoulder workouts for mass!


Dumbbell Seated Shoulder Press

The dumbbell seated shoulder press is a classic exercise that targets all three heads of the deltoid muscle. It's an excellent compound movement for building overall shoulder mass and strength.

Explanation:

  • Sit on a bench with back support
  • Hold a dumbbell in each hand at shoulder level
  • Press the dumbbells overhead until your arms are fully extended
  • Lower the weights back to the starting position with control

Benefits:

  • Strengthens shoulder muscles
  • Improves upper body stability
  • Targets all three deltoid heads (anterior, lateral, and posterior)

Recommended: 3 sets | 11-30-10 reps

Pro tip: To maximize muscle growth, focus on the eccentric (lowering) portion of the movement, taking 2-3 seconds to lower the weights.


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Seated%20Shoulder%20Press.mp4


Dumbbell Arnold Press

Named after the legendary bodybuilder Arnold Schwarzenegger, this exercise is a variation of the traditional shoulder press that targets all three deltoid heads effectively.

Explanation:

  • Start with dumbbells at shoulder level, palms facing your body
  • As you press the weights overhead, rotate your wrists so that your palms face forward at the top of the movement
  • Reverse the motion as you lower the weights back to the starting position

Benefits:

  • Targets all shoulder heads
  • Improves shoulder stability and strength
  • Enhances muscle activation through the rotational component

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Arnold%20Press.mp4


Barbell Bench Press

While primarily known as a chest exercise, the barbell bench press also significantly engages the anterior deltoids, making it an excellent compound movement for overall upper body mass.

Explanation:

  • Lie on a flat bench with your feet planted firmly on the ground
  • Grip the barbell slightly wider than shoulder-width
  • Lower the bar to your chest, then press it back up to the starting position

Benefits:

  • Builds upper body pushing strength
  • Increases chest and anterior deltoid muscle mass
  • Improves overall upper body stability

Recommended: 4 sets | 8-12 reps

To track your progress and ensure you're using the correct form for these exercises, consider using the <a href="https://www.bestburn.fit/">BESTburn app</a>. Its AI-powered technology can help you optimize your workout routine for maximum muscle growth.


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Barbell%20Bench%20Press.mp4


Dumbbell Alternate Shoulder Press

This unilateral exercise helps address muscle imbalances while building shoulder strength and mass.

Explanation:

  • Stand with feet shoulder-width apart, holding dumbbells at shoulder level
  • Press one dumbbell overhead while keeping the other at shoulder level
  • Lower the raised dumbbell and repeat with the opposite arm

Benefits:

  • Strengthens shoulder muscles individually
  • Improves upper body stability and balance
  • Helps identify and correct muscle imbalances

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Alternate%20Shoulder%20Press.mp4


Kettlebell Strict Press

The kettlebell strict press is an excellent exercise for building shoulder strength and stability while engaging your core.

Explanation:

  • Stand with feet shoulder-width apart, holding a kettlebell at shoulder level
  • Press the kettlebell overhead, keeping your core tight and body stable
  • Lower the weight back to the starting position with control

Benefits:

  • Enhances shoulder strength
  • Improves upper body and core stability
  • Develops unilateral strength and muscle balance

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Kettlebell%20Strict%20Press.mp4


Dumbbell Alternate Side Press

This exercise targets the lateral deltoids, helping to create that sought-after shoulder width and definition.

Explanation:

  • Stand with feet shoulder-width apart, holding dumbbells at your sides
  • Raise one dumbbell out to the side until it's at shoulder level
  • Lower the weight and repeat with the opposite arm

Benefits:

  • Enhances lateral deltoid strength and size
  • Improves muscle coordination
  • Helps create a wider, more defined shoulder appearance

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Alternate%20Side%20Press.mp4


Dumbbell Upright Shoulder External Rotation

This exercise targets the often-neglected rotator cuff muscles, which are crucial for shoulder health and stability.

Explanation:

  • Stand with your upper arm parallel to the ground, elbow bent at 90 degrees
  • Hold a light dumbbell with your palm facing down
  • Rotate your forearm upward, keeping your upper arm stationary
  • Slowly return to the starting position

Benefits:

  • Strengthens rotator cuff muscles
  • Improves shoulder stability and flexibility
  • Helps prevent shoulder injuries

Recommended: 3 sets | 12-15 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Upright%20Shoulder%20External%20Rotation.mp4


Resistance Band Horizontal Pallof Press

This anti-rotation exercise strengthens the shoulders and core simultaneously, improving overall upper body stability.

Explanation:

  • Stand sideways to a resistance band anchor point
  • Hold the band at chest level with both hands
  • Press the band straight out in front of you, resisting rotation
  • Slowly return to the starting position

Benefits:

  • Strengthens core and shoulders
  • Improves stability and balance
  • Enhances anti-rotation strength

Recommended: 3 sets | 12-15 reps

For a customized workout plan that incorporates these exercises and more, check out the <a href="https://www.bestburn.fit/">BESTburn app</a>. Its AI-powered technology can create a personalized routine tailored to your fitness goals and experience level.


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Resistance%20Band%20Horizontal%20Pallof%20Press.mp4


Lever Incline Hammer Chest Press

While primarily a chest exercise, this movement also engages the anterior deltoids, contributing to overall shoulder development.

Explanation:

  • Sit on the machine with your back against the pad
  • Grasp the handles with a neutral grip (palms facing each other)
  • Press the handles forward until your arms are extended
  • Slowly return to the starting position

Benefits:

  • Enhances upper chest and anterior deltoid strength
  • Improves shoulder stability
  • Targets the shoulders from a different angle than traditional presses

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Lever%20Incline%20Hammer%20Chest%20Press.mp4


Dumbbell Press Squat

This compound exercise combines lower body and shoulder work, making it an excellent choice for full-body workouts and muscle mass development.

Explanation:

  • Stand with feet shoulder-width apart, holding dumbbells at shoulder level
  • Perform a squat, lowering your body until your thighs are parallel to the ground
  • As you stand back up, press the dumbbells overhead
  • Lower the weights back to shoulder level as you prepare for the next rep

Benefits:

  • Enhances lower body and shoulder strength
  • Improves coordination and full-body muscle engagement
  • Boosts overall calorie burn and muscle growth

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Press%20Squat.mp4


Band Standing Chest Press

This exercise primarily targets the chest but also engages the anterior deltoids, contributing to overall shoulder development.

Explanation:

  • Stand with your back to a resistance band anchor point
  • Hold the band handles at chest level
  • Press the handles forward until your arms are extended
  • Slowly return to the starting position, maintaining tension on the band

Benefits:

  • Strengthens pectoral and anterior deltoid muscles
  • Improves pushing power
  • Provides constant tension throughout the movement

Recommended: 3 sets | 12-15 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Band%20Standing%20Chest%20Press.mp4


Dumbbell Lying on Floor Chest Press

This variation of the chest press is excellent for shoulder stability and overall upper body strength.

Explanation:

  • Lie on the floor with knees bent and feet flat
  • Hold dumbbells at chest level with palms facing forward
  • Press the dumbbells straight up until your arms are fully extended
  • Lower the weights back to the starting position with control

Benefits:

  • Builds chest and anterior deltoid muscles
  • Enhances upper body strength and stability
  • Reduces stress on the lower back compared to bench pressing

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Lying%20on%20Floor%20Chest%20Press.mp4


Dumbbell Seated Alternate Shoulder Press

This unilateral exercise helps address muscle imbalances while building shoulder strength and mass.

Explanation:

  • Sit on a bench with back support
  • Hold dumbbells at shoulder level
  • Press one dumbbell overhead while keeping the other at shoulder level
  • Lower the raised dumbbell and repeat with the opposite arm

Benefits:

  • Strengthens shoulder muscles individually
  • Improves upper body stability and balance
  • Helps identify and correct muscle imbalances

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Dumbbell%20Seated%20Alternate%20Shoulder%20Press.mp4


To ensure you're performing these exercises with proper form and getting the most out of your workouts, consider using the <a href="https://www.bestburn.fit/">BESTburn app</a>. Its AI-powered technology can provide real-time feedback and adjustments to your workout routine.


Shoulder Stretch

While not a mass-building exercise per se, incorporating stretches into your routine is crucial for maintaining shoulder health and flexibility, which in turn allows for better performance in your strength exercises.

Explanation:

  • Stand or sit with good posture
  • Bring one arm across your body at chest level
  • Use your other arm to gently pull the stretched arm closer to your body
  • Hold for 30 seconds, then switch arms

Benefits:

  • Improves shoulder flexibility
  • Reduces muscle tension
  • Enhances overall shoulder mobility

Recommended: 2 sets | 30 seconds per arm


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Shoulder%20Stretch.mp4


Assisted Single Leg Press

While primarily a lower body exercise, the assisted single leg press can indirectly benefit your shoulder workouts by improving overall body strength and stability.

Explanation:

  • Sit on a leg press machine with one foot on the platform
  • Use your hands to provide slight assistance if needed
  • Push the platform away until your leg is almost fully extended
  • Slowly return to the starting position

Benefits:

  • Develops single-leg strength
  • Improves balance and stability
  • Enhances overall lower body power, which can translate to better performance in standing shoulder exercises

Recommended: 3 sets | 10-12 reps per leg


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Assisted%20single%20Leg%20Press.mp4


Lever Horizontal Leg Press

Similar to the assisted single leg press, this exercise contributes to overall body strength and stability, which can indirectly benefit your shoulder workouts.

Explanation:

  • Sit on the horizontal leg press machine with your back against the pad
  • Place your feet shoulder-width apart on the platform
  • Push the platform away until your legs are almost fully extended
  • Slowly return to the starting position

Benefits:

  • Strengthens lower body muscles
  • Improves muscle definition
  • Enhances overall body strength, potentially leading to better performance in compound shoulder exercises

Recommended: 3 sets | 11-30-10 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Lever%20Horizontal%20Leg%20Press.mp4


Smith Reverse Calf Raises

While not directly related to shoulder mass, this exercise helps balance lower leg development and can contribute to overall body symmetry and stability.

Explanation:

  • Stand on a raised platform with your heels hanging off the edge
  • Place the bar across your shoulders
  • Lower your heels as far as comfortable, then raise up onto your toes
  • Slowly lower back to the starting position

Benefits:

  • Strengthens the tibialis anterior (shin muscles)
  • Improves lower leg muscle balance
  • Enhances overall lower body stability

Recommended: 3 sets | 15-20 reps


https://pub-ef29e87b2b3f49b393019d02a1ebb8ae.r2.dev/Smith%20Reverse%20Calf%20Raises.mp4


Building massive, well-defined shoulders requires a combination of targeted exercises, proper form, and consistent effort. By incorporating these 17 best shoulder workouts for mass into your routine, you'll be well on your way to achieving those impressive deltoids you've always wanted.


Remember, the key to success is not just in the exercises themselves, but in how you perform them. Focus on proper form, progressive overload, and adequate recovery to maximize your results. And don't forget to stretch and maintain shoulder mobility to prevent injuries and ensure long-term progress.


To take your shoulder workouts to the next level, consider using the <a href="https://www.bestburn.fit/">BESTburn app</a>. This AI-powered fitness tool can help you create personalized workout plans, track your progress, and ensure you're using the proper form for each exercise. With BESTburn, you'll have a virtual personal trainer guiding you toward your fitness goals, all from the convenience of your smartphone or computer.


Start implementing these exercises into your routine today, and watch as your shoulders transform into impressive, head-turning deltoids that command respect in and out of the gym. Remember, consistency is key, so stay dedicated to your workouts, maintain a proper diet, and give your muscles adequate time to recover between sessions. With patience and persistence, you'll be sporting those massive shoulders in no time!

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