Shoulder training

Shoulder training is important if you want an athletic physique.


There are three different portions: the anterior (front of the shoulders), lateral and posterior (back of the shoulders) bundles.

The shoulder allows movement:

  • abduction of the arm (during lateral elevations for example)
  • of adduction (movement performed during the negative phase of lateral elevations)
  • antepulsion (movements of standing and lying presses)
  • retropulsion (horizontal and vertical prints, pullover)
  • internal and external rotation (l-fly)
  • circumduction (swimming on the back)


Shoulders respond well to long sets. The technique of decreasing (dropset) is interesting.

There is no point in working the front of the deltoids, especially if you can easily pick up the shoulders, as this could work against the development of the pecs and create an imbalance with the posterior portion.

We work the middle deltoids with exercises such as:

  • side elevations (pulley or dumbbell)
  • vertical presses (standing bar, standing or sitting dumbbells)

It is essential to work the back of the shoulders as imbalances between the back of the shoulders and the front and middle beams are very often observed. Strengthening them contributes to good posture.

We will use the following exercises:

  • the bird sitting on the dumbbells or standing on the pulley opposite
  • horizontal pulls with open elbows, preferably with rope (facepull sitting or standing)

The neck press is a controversial exercise: many say it should never be done because it would be dangerous. I disagree with that statement, especially as it is a great exercise for building the entire deltoids without neglecting the back of the shoulders. But I will give you some details on its execution according to your morphology:

  • If you have short forearms, you can lower the bar to the back of your neck
  • If you have long forearms, it is best not to go down to the back of your neck
  • If you have broad collarbones, you can lower the bar to the back of your neck
  • If you have short collarbones, it is best not to go down to the back of your neck


If shoulder pain occurs, it may be inflammation. Rest is preferable at first.

In order to continue training without injuring yourself, it is important to perform such exercises as the “face pull” on the pulley with rope or with a rubber band. This is an extremely important movement that protects the shoulders. This exercise should be done at least once a week, preferably before a shoulder and / or chest session.

You can also massage yourself on the upper back because shoulder pain can be due to trigger points (muscle knots) located towards the middle and lower trapezius.

If your front shoulders are sore, do your curls at the desk. For the developed, use a neutral grip.

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