Shoulders That Will Look Like Boulders  

When somebody mentions their shoulder muscles, which specific muscles do you think of?  Well if you thought of the deltoids then you are right. according to Schuler and Mejia, “The three parts of the deltoid are the anterior the middle and the posterior” (13), all of which have different roles. According to Schuler and Mejia, “The anterior deltoid raises your arm in front of you, the middle deltoid raises your arm to the side and the posterior deltoid draws your arm backwards” (13).

The shoulders are weak muscles and most people can only lift lighter weights.  When I started exercising, I stayed in the ten to fifteen-pound range on all my shoulder exercises, from the lateral raises, to front plate raises, military press, and many more exercises. With proper exercise and form, I was able to increase my weight by about 5-pounds every two weeks.

Your shoulders are also very sensitive because of the rotators. This could cause people with very sensitive shoulders or previous shoulder injuries to not be able to workout the deltoids. Exercises like behind the head shoulder presses and rocky presses may cause intense pain for those with preexisting shoulder injuries. But if you’re someone like me with no injuries, the behind the head shoulder press and the rocky press are great exercises that you can do to round out those shoulders.

The rocky press is a combined exercise of both the military press and behind the head shoulder press. The behind the head shoulder press is a great exercise to strengthen the anterior deltoids, whereas the military press works all three of these muscles. Other exercises for the posterior include dumbbell bent over rows, dumbbell lateral raises, and rear deltoid raises.

Finally, some great exercises for the middle deltoid include the upright row, both barbell and dumbbell, and the Arnold press. So, if you’re looking for muscular, rounded shoulders, then look no further, incorporate these exercises into your workout and round out those shoulders. So, what is holding you back from getting the shoulders that you deserve?