When it comes to building strong, well-rounded shoulders, incorporating compound exercises into your workout routine is essential.
These exercises target multiple muscle groups simultaneously, helping you develop strength, stability, and overall functional fitness.
Whether you’re an experienced weightlifter or just starting your fitness journey, compound shoulder exercises can take your shoulder training to the next level.
So, let’s explore some of the best compound shoulder workouts that will help you achieve your fitness goals:
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Compound Shoulder Workouts For Mass
Listed below are the best compound should exercises that will result in substantial mass:
1. Seated Dumbbell Press
The seated dumbbell press is one of the best compound shoulder workouts that primarily targets the deltoid muscles (all heads) and the triceps and upper chest muscles to a lesser extent.
- Start by sitting on a sturdy bench with a backrest that supports your lower back.
- Hold a dumbbell in each hand, resting them on your thighs. Choose a weight that is appropriate for your strength and fitness level.
- With a firm grip on the dumbbells, use your legs to help raise the weights up to shoulder level. This will be your starting position.
- Ensure that your feet are firmly planted on the ground, shoulder-width apart, and your back is pressed against the backrest.
- Maintain a neutral spine and engage your core for stability throughout the exercise.
- As you exhale, push the dumbbells upward by extending your arms, making sure to keep them slightly bent at the elbow.
- Continue pushing the weights until your arms are fully extended but not locked out. The dumbbells should be in line with your ears or slightly higher.
- Pause briefly at the top of the movement to squeeze your shoulder muscles.
- Inhale as you slowly lower the dumbbells back to the starting position, maintaining control and avoiding any sudden or jerky movements.
Pro Tips
- Keep your back firmly against the bench to maintain stability.
- Maintain a neutral wrist position throughout the movement and avoid excessive lower back arching.
- Use a controlled tempo and avoid using momentum to lift the weights.
2. Pike Push-Ups
Pike push-ups are among the top compound shoulder workouts that target the shoulders, particularly the anterior (front) deltoids, and engage the triceps and upper chest muscles.
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Walk your feet toward your hands, lifting your hips up into an inverted V position.
- Bend your elbows and lower your head toward the ground, keeping your body in a straight line.
- Push back up to the starting position.
Pro Tips
- Maintain a stable core throughout the exercise and avoid letting your lower back sag.
- Start with a modified version by performing the exercise with your hands elevated on a stable surface, such as a bench or step, to reduce the difficulty.
3. Dumbbell Shoulder Press
If you are looking for a fantastic compound workout to build dream shoulders, consider adding a dumbbell shoulder press to your routine.
It works the deltoid muscles (all heads) as the primary movers and the triceps and upper chest muscles as secondary stabilizers.
- Stand upright with your feet shoulder-width apart, or sit on a sturdy bench with a backrest that supports your lower back. Hold a dumbbell in each hand at shoulder level, palms facing forward. This is your starting position.
- Engage your core muscles and maintain a straight posture throughout the exercise.
- Exhale and press the dumbbells upward, extending your arms fully. Keep a slight bend in your elbows to avoid locking them out.
- As you lift, focus on pushing the dumbbells directly overhead, avoiding any forward or backward movement. Keep your wrists straight and aligned with your forearms.
- Once the dumbbells are overhead, pause for a moment, squeezing your shoulder muscles at the top of the movement.
- Inhale and slowly lower the dumbbells back to the starting position, maintaining control and avoiding any sudden or jerky movements.
Pro Tips
- Engage your core and maintain a slight bend in your knees for stability.
- Avoid leaning back excessively as you press the dumbbells upward.
- Focus on a controlled movement and avoid locking your elbows at the top of the movement.
Compound Shoulder Exercises For Strength
Lets’ take a look at the top exercises that will build shoulder strength like never before:
4. Arnold Press
The Arnold press targets the deltoid muscles (all heads) and engages the triceps, upper chest, and upper back muscles to a lesser extent. The rotation involved adds an extra challenge and recruits additional stabilizer muscles.
- Start by holding a pair of dumbbells at shoulder level with your palms facing your body.
- Rotate your palms away from your body as you press the dumbbells overhead.
- At the top of the movement, your palms should be facing forward.
- Reverse the motion by rotating your palms back toward your body as you lower the dumbbells to shoulder level.
Pro Tips
- Maintain good posture throughout the exercise, keeping your core engaged and avoiding excessive leaning.
- Start with lighter weights to focus on proper form and gradually increase the load as you become more comfortable with the movement.
5. T-Bar Rows
The rhomboids, latissimus dorsi, and trapezius are the primary muscles worked in T-Bar rows. In addition, they work the muscles of the lower back, biceps, and rear deltoids.
- Position a barbell in a landmine attachment or secure it in a corner.
- Stand with your feet shoulder-width apart, knees slightly bent, and grip the bar with an overhand grip.
- Hinge forward from the hips, keeping your back straight, and let the bar hang in front of you.
- Pull the bar toward your chest by retracting your shoulder blades, keeping your elbows close to your body.
- Squeeze your back muscles at the top of the movement.
- Lower the barbell back down with control, fully extending your arms.
Pro Tips
- Maintain a neutral spine throughout the exercise and avoid rounding your back.
- Keep your elbows close to your body and focus on pulling with your back muscles rather than using momentum.
- Use an appropriate weight that allows for proper form and control.
6. Barbell Deadlift Bent Row
The barbell deadlift bent row is a compound shoulder exercise that targets multiple muscle groups simultaneously.
It primarily engages the upper back muscles, including the rhomboids, latissimus dorsi, and trapezius. It also works the biceps, rear deltoids, and lower back muscles.
- Begin by standing with your feet hip-width apart, positioning a barbell on the floor in front of you.
- Bend your knees and hinge at the hips, maintaining a straight back and a neutral spine. Reach down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keeping your back straight and your core engaged, begin to lift the barbell off the floor by extending your knees and driving your hips forward. This is the starting position.
- Once you have fully extended your knees and hips and are standing tall, shift your focus to the bent row portion of the exercise.
- Inhale and lower the barbell back down towards the floor, maintaining a slight bend in your knees and hinging at the hips. Keep your back straight throughout this portion of the movement.
- Once the barbell is just below knee level, begin to pull it up towards your lower chest or upper abdomen, bending your elbows and driving them back.
- Exhale as you pull the barbell up towards your body, squeezing your shoulder blades together and engaging your back muscles. Keep your elbows close to your sides.
- Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position, extending your arms and maintaining control.
Pro Tips
- Maintain a neutral spine throughout the exercise, avoiding excessive rounding or arching of the back.
- Engage your core and use your back muscles to pull the weight up, rather than relying on your arms.
- Start with lighter weights to ensure proper form, and gradually increase the load as you progress.
Final Remarks
Compound shoulder exercises are an excellent addition to any workout routine aiming to develop strong and sculpted shoulders.
These exercises offer numerous benefits, including improved strength, stability, and functional fitness.
Compounding shoulder exercises engage your shoulders in a more holistic manner by targeting multiple muscle groups simultaneously, leading to better overall development and muscular balance.
