The best workouts for your shoulders are those that target the three heads of you deltoids. Shoulder muscles comprise the anterior deltoid, the lateral deltoid and the rear deltoid. In essence when you push you work out your anterior deltoids while pulling, exercises your rear deltoid. Some of the most effective shoulder exercises include;
Barbell shoulder press.
This exercise is performed on a squat rack. You have to grip the barbell with your palms facing forward while gripping the barbell just above your head. The starting position is usually at shoulder level and in front of your head. Inhale as you lower the bar down to the shoulders and exhale as you lift it up to the original position. Repetitions are as recommended. This exercise can also be performed while standing.
Dumbbell shoulder press
This exercise is usually performed while sit on a military press bench or utility bench. It has to have back support. You start with the dumbbells placed upright on top of your thighs. Raise one dumbbell at a time to the shoulder level while rotating your wrists to face forward. Raise the dumbbells as you exhale until they touch at the top. After a brief pause, lower the dumbbells back down to the shoulder level while inhaling. This exercise can still be performed on a regular flat bench.
The upright barbell row
This exercise starts with the barbell resting on your thighs and with you holding it with an overhand grip. Your hands should be holding it at a width that is slightly less that the shoulder width. Your arms should also be extended but slightly bend at the elbow. Take care to ensure that your back is straight. The workout involves using the sides of your shoulders to raise the weight while exhaling until it almost touches your chin. Ensure that the bar remains close to your body throughout. Hold for a second then inhale as you lower the bar.
Start by standing straight with your feet at the shoulder width. Your palms here face your thighs as you grip the weight. Your hands’ position apart should also be a bit wider than you shoulder width. This workout entails lifting the weight from this position using the contraction (rising) of your shoulders without using your biceps. Slowly lower your shoulders as you inhale after holding this contraction for a second or two. In this workout you can also rotate your shoulders as you go up.
These workouts provide a full workout of your shoulders and contribute to the building of muscle mass.