Your shoulders do a lot more work than you imagine. Apart from their role in stabilising your upper body and allowing your arms to move in various directions, your shoulders also contribute to upper body strength, enhance functional movements, and support overall posture. Because of this, they are prone to injuries if not properly strengthened or if overworked. Well-developed deltoids and a well-maintained rotator cuff are essential for safeguarding the intricate shoulder joint from tears, impingement, and other issues that can lead to shoulder pain.

We spoke to UR.Life Studio’s exercise rehabilitation specialist Dr. K. Vijay Simha, BPT, MS Exercise Physiology for his recommendation on best exercises for defined shoulders.

 

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Related story: 5 Moves to Ease Knots in Your Shoulders

 

Military Press

If you’re an advanced lifter aiming to build serious shoulder strength, the military press is a great choice. It demands good coordination, mobility, and strength, requiring you to maintain a strict, rigid posture while pressing a barbell overhead without using momentum from other body parts.

This exercise targets the deltoids and triceps, and also engages the core to stabilise the 
torso. Because it involves minimal lower body movement and no lower body force, you might not be able to lift as much weight with the military press compared to other shoulder presses.
While the military press and overhead press are sometimes used interchangeably, they are different. 

The military press requires a stricter posture with the movement coming entirely from your shoulders and arms, whereas the overhead press allows for more momentum and lets you use a wider stance with a slight knee bend. Most people find the overhead press easier, so it's a good idea to master it and build strength before progressing to the military press. 

Target Muscles: Deltoids (shoulders), triceps, upper chest

Step1: Stand with your feet shoulder-width apart.

Step 2: Hold a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width. Your elbows should be bent and positioned slightly in front of the barbell. Keep your chest up and your core engaged.

Step 3: Push the barbell upward until your arms are fully extended. Avoid leaning back excessively or arching your lower back; maintain a straight posture.

Step 4: Slowly lower the barbell back down to shoulder height with control. Keep your elbows at a slight angle and avoid letting them flare out too much.

Also, remember to exhale while pressing the barbell up and inhale as you lower the barbell down. If using heavy weights, consider using a spotter for safety and avoid doing it alone.

Benefits of Military Press

• Builds Shoulder Strength: This press targets the deltoid muscles in the shoulders, enhancing overall strength and stability. Strong deltoids contribute to better performance in various upper body exercises. Improved shoulder strength also supports better posture and alignment.
• Improves Upper Body Power: This exercise helps develop explosive power in the upper body, which can improve performance in various physical activities and sports. Greater upper body power translates into better performance in movements like throwing, lifting, and pushing. It also enhances athletic performance in activities that require strength and speed.
• Enhances Shoulder Stability: Strengthening the shoulder muscles improves joint stability, reducing the risk of injuries and improving functional movement. Better shoulder stability supports everyday tasks like lifting objects and reaching overhead. It also helps prevent common shoulder issues, such as impingement and strains.
• Engages Core Muscles: To maintain balance and posture during the press, your core muscles are actively engaged, contributing to overall core strength. A strong core supports proper form and technique, which is essential for preventing injuries. It also improves your overall balance and coordination in daily activities.
• Promotes Muscle Growth: Regularly performing this can stimulate hypertrophy (muscle growth) in the shoulders and upper chest. This growth leads to increased muscle mass and definition, which enhances your overall physique. Additionally, stronger shoulder muscles improve your ability to perform other upper body exercises effectively.
• Increases Functional Strength: The Military Press mimics pressing movements used in daily activities and sports, enhancing functional strength and endurance. Improved functional strength helps with tasks like lifting and pushing heavy objects. It also boosts your ability to perform in sports and other physical activities that require upper body strength

 

Related story: 5 Moves to Rehabilitate Injured Shoulders

 

Wide Upright Rows

Upright rows can be done with a range of equipment: a barbell, dumbbells, kettlebell, EZ-curl bar, or Smith machine. While this exercise has been explained using barbells, you can use dumbbells or other equipment as well.

Target Muscles: Deltoids (shoulders), trapezius (upper back)

Step 1: Stand with your feet shoulder-width apart. Hold a barbell or dumbbells with a wide grip (hands wider than shoulder-width). Let the weights hang down in front of you with your arms fully extended.

Step 2: Pull the weights straight up towards your chin, keeping your elbows higher than your wrists. Your elbows should flare out to the sides as you lift the weights.

Step 3: Raise the weights until they are close to your chin or slightly below it.

Step 4: Slowly lower the weights back down to the starting position with control.

Step 5: Avoid dropping the weights quickly; focus on maintaining tension in the muscles.

It is important to note that you avoid using excessive weight that causes you to jerk or swing the weights. Also, maintain a neutral spine and avoid leaning forward or backward during the exercise.

Benefits of Wide Upright Rows

• Targets Upper Trapezius and Deltoids: Wide Upright Rows specifically engage the upper trapezius and the lateral (side) deltoids, leading to improved shoulder and upper back development. This focused engagement helps create a well-defined and strong upper back. Strong upper traps and delts also support better overall upper body strength.
• Improves Posture: By strengthening the upper back and shoulders, Wide Upright Rows can contribute to better posture and alignment. Improved posture helps reduce back and neck pain from prolonged sitting. It also enhances your overall appearance and confidence.
• Enhances Shoulder Width: This exercise helps build the lateral deltoid muscles, which can create the appearance of broader shoulders. Wider shoulders contribute to a more balanced physique and can improve your overall body symmetry. This look is often desired for a more athletic or muscular appearance.
• Strengthens Grip and Forearms: Holding and lifting weights during Wide Upright Rows also engages the forearms and improves grip strength. A stronger grip can enhance your performance in other exercises and daily tasks. Improved forearm strength also supports better overall upper body control.
• Supports Upper Body Strength: Stronger shoulders and upper back contribute to better performance in various upper-body exercises and sports. This increased strength can improve your lifting techniques and power. It also enhances your ability to perform physical activities that rely on upper body strength.
• Aids in Shoulder Stability: The exercise helps to stabilise the shoulder joints by strengthening the surrounding muscles, which can help prevent injuries. Improved shoulder stability supports safer and more effective movements in both exercise and daily life. It also reduces the risk of common shoulder issues like impingements or strains.

 

Related story: 5 Mobility Exercises to Improve Upper Back Pain

 

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