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Boulder Shoulder Workout (HIT ALL 3 HEADS)

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Rating: 4.5; Vote: 2

If you are looking for a boulder shoulder workout to get bigger delts, then you ve come to the right place. In this video, I am going to show you a workout to get bigger shoulders by hitting all three heads - the front delt, middle delt, and rear delt. I am not only going to show you what exercises to do, but I am going to give you the sets and reps too so you have a game plan for big delts. In order to get big delts, you need to target all three heads to create a rounded, full looking shoulder. That means effectively targeting each one through exercise selection and performance. That means getting a full contraction as well as achieving stretch on the individual muscles too. To begin this workout for big shoulders, we need to start pressing and start pressing heavy. Grab a pair of dumbbells and perform the seesaw press; pressing one dumbbell up overhead and lowering the other at the same time. You want to imagine yourself not just letting the weight lower on its own, but to actively pull it down. If you want to, you can substitute the seesaw press with a heavy barbell overhead press or even a landmine press. Any of these options are a great choice and are perfectly fine to overload the delts in a pressing motion. Grab a weight that will allow you to fail in the 8-10 rep range for your first set. On your second set, you will be using a weight that causes failure in the 6-8 rep range. On sets 3 and 4, you will use the same weight, utilizing rest-pause to achieve your target reps if need be. Immediately finishing sets 3 and 4, you will drop a single dumbbell and perform over & backs to failure. If you chose the OHP, you will be performing a push press. Decided to do the landmine press? Great, just perform a landmine thruster as your burnout. Next up, we have to target the middle delt in our boulder shoulder workout and the exercise we are going to utilize here is the cable lateral row. The alternative option to perform here is the side lying lateral raise, done with simply a bench and a dumbbell. These exercises are great options in any shoulder workout because the nature of the movements places the middle and rear delts on stretch. We know that in order to achieve maximum muscle activation, taking a muscle through full stretch into full contraction is key. For this exercise you will be performing 3 sets of 8-10 reps on each side The third spot of this workout for big shoulders is reserved for targeting the middle and rear delts together with a heavier weight option. This exercise selection is the hip hugger. It is important to note that you want to bring your elbows back behind and away from your body. Too often, when I see this exercise performed, people end up doing a regular shrug. Shrugging the weight up isn t going to hit the delts effectively, in fact, you d be targeting your traps instead. If you do the hip huggers correctly, you are going to light up those rear and middle delts. You will be doing this exercise for 3 sets of 6-8 reps. Now, to create a full, rounded, boulder looking shoulder, you NEED to hit the rear delts. Too often we focus on the fullness of the front and middle delts whilst forgetting about the smaller muscle head on the backside. If we are going to hit this muscle, then what better way to do it than with my favorite exercise; the facepull! The key here is to make sure that you are getting those elbows and hands as far back as we can to not only achieve the maximum amount of external rotation, but to take the muscle through to its fully contracted state. The facepull is done for 2-3 sets of 12-15 reps. Last but not least in our workout for bigger shoulders, you are going to perform either the incline stretch front raise or the cable stretch front raise. Either option here is great for putting the front delt on stretch prior to achieving its contracted position. With the dumbbells, you are allowing gravity and the weight of the dumbbells to pull your arms into extension behind your body. In the case of the cables, they too are pulling your arms back behind your body into extension. Either option you choose, you are doing them for 2-3 sets of 8-10 reps.
Date: 2022-07-11

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Comments and reviews: 9

Dee_Laww
Hey Jeff, can you drop me some insight on patellar subluxation? For a long time I thought I had a meniscus injury, but it turns out I do have some sort of patellar subluxation through an MRI. It hurts like hell and my knees always feel compromised, squatting deep is an issue. I'm 6ft 280lbs - trying to work on muscle gain and fat loss. I will be seeing specialist here in canada soon but i'd love to hear your thoughts on it! I can give you more info if needed just let me know!
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Daniel
Thank you Jeff.
By the way, I listened to the entire podcast at Huberman Lab. It was very instructive and really outstanding content!
I have a question: when training at home, the only equipment I don't have is a squat rack. I have a hard time getting heavy dumbbells onto my shoulders. So, is there any way to get heavy dumbbells onto the shoulders, or would you suggest a substitution like a Bulgarian split squat instead?
Thank you again for your help!
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Camilo
I love your routines Jeff, watching your videos I learned how to build my own routines (and never forget corrective exercises. For years, long before I started training, I have had problems with my back, it would be great if you made a video on how to train and build a proper routine when you suffer from lower back pain. I know that your experience training with shoulder and knee problems will give us a great video. Greetings from Mexico.
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96Piotre
Hey Jeff! Burning fitness question here: I'm using circuit training to save time on my workouts. Usually I do six exercises in a row with little rest, then I rest for two to three minutes. I repeat the circuit three times.
I choose my exercises so they hit my whole body to avoid overworking any one muscle group.
Is this a valid strategy for building strength and how can I improve it?
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Eren
Hey Jeff, a perhaps fairly common question here but - I've pain on the back of my left shoulder when I either bench with high intensity (either heavy weight or higher reps. What do you suggest I could incorporate (mobility work or something) to fix this? I love benching and chest days but I've grown to despise them because of this. Looking forward to your response!
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Brad
Is Creatine bad for the liver, I'm 18 years old and I have being told by my doctor that I shoud not consume creatine and that my liver was a bit damaged is it because of the creatine I have being consuming(it was only the recommended amounts howver I took it on and off, LIKE THRICE A WEEK ONLY WHEN IT WAS TRAINING DAY) Thanks for your time
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Grayson
Hello Jeff, great videos as always. Do you recommend this as a supplement to regular shoulder training, such as what is prescribed in An AthleanX program (thinking TNT plug-in) or as a complete shoulder day replacement? I m finishing up OSI and in the bro-split month. Shoulder and chest size are my biggest short falls.
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ottismymann
Any recommendations for a face pull modification? I had rotator cuff surgery about 10 years ago due to massive degenerative tears (according to my orthopedist) to the supraspinatus and infraspinatus; I now have limited external rotation. I have trouble with that part of the movement. Any suggestions?
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