Tip 5 New Ways to Build Your Shoulders Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 5 New Ways to Build Your Shoulders Want stronger delts Add a few of these challenging variations to your upper-body day by Jason Brown June 17, 2020August 17, 2020 Tags Training When you're really ready to strengthen your shoulders, don't stop at the overhead press. Try a couple of these variations. 1 – Banded Shoulder Press Off Pins You can strategically target individual sticking points by using pins. You can also choose to work in partial ranges of motion which are easier to recover from. In this case, we're using the shoulder press in a submaximal strength setting. Add accommodating resistance (bands in this case) and you have an amazing tool to not only build your lockout and triceps, but also boulder shoulders! Do each rep from a dead-stop so you're not using the assistance of the stretch-shortening cycle. Do 4-6 sets of 5-6 reps. 2 – Landmine Bilateral Press The landmine is arguably one of the best ways to press because you aren't limited by any potential lack of thoracic extension. When done bilaterally, it increases loading capacity and allows for more consistent time under tension compared to its unilateral counterpart. Do 3-4 sets of 10-15 reps. 3 – Dumbbell Hang Power Snatch Neutral Grip Explosive movements are a great way to prime the sympathetic nervous system prior to training. If you're doing them on an upper-body day, the neutral-grip dumbbell hang power snatch is a great option. Do 5-6 sets of 2-3 reps for each side. 4 – Dumbbell Push Press Neutral Grip This is a great option for those with pre-existing shoulder issues. These same folks typically struggle with a barbell since the positioning is quite different. The simple change in hand position changes the kinematics of the movement enough that people can press overhead without exacerbating current limitations. I use this often for CrossFitters instead of a barbell push press. Do 4-5 sets of 8-10 reps. 5 – Bamboo Bar Shoulder Press The bamboo bar is a game-changer for a variety of movements. If you don't have one, just affix two 5-10 pound plates or kettlebells to your standard barbell with a light band to achieve the same oscillatory effect. The oscillations challenge stability of the delts, but also the anterior core. This is important because maintaining a neutral spine while doing an overhead press is tough for some, but this variation encourages better overall position. The oscillations also create a pump from hell. Longer sets will greatly affect cell pH levels and yield hydrogen ion accumulation. That coach-speak just means that it causes a ton of muscle burn. Do 3-4 sets of 20-25 reps. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Absolute Best Way to Burn Calories This training method burns a whopping 400 calories in just 20 minutes. Check it out Fat Loss Training, Kettlebell Training, Metcon, Tips, Training TC Luoma April 29 Training Lower Back Savers Hurt your shoulder? Big deal. Hurt your leg? Who cares? But hurt your back and your lifting days are on hiatus. It Hurts Fix It, Mobility, Training Eric Cressey May 5 Training Tip Bulgarian Split Squats If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength. Exercise Coaching, Legs, Powerlifting & Strength, Tips Ben Bruno July 21 Training Tip Use a Wide Grip on Upright Rows Use a wider grip to build more muscle. Avoid pulling the elbows above shoulder height to prevent injury. Tips, Training Nick Tumminello October 24