Push press,Upright row,Super-set ,Seated dumbbell overhead press,Prone reverse dumbbell flye,Standing dumbbell lateral raise, Cable face pull

The Ultimate Super-set Shoulder Workout

Sculpt bigger and stronger shoulders with this six-move gym routine

You may have noticed that elite swimmers have shoulders that are broader than Broadway, but you don’t have to devote your life to the pool and do 2,500 lengths a week to build a body like that. Try this workout, which requires just 45 minutes, some standard gym kit and a bit of determination. Just be sure to keep the intensity high and the form correct, and you can get the physique of an aquatic powerhouse – and the only water you’ll have to deal with is the shower afterwards.

Warm up thoroughly with some dumbbell overhead presses and upright rows. Start with a very light weight for a high-rep set, then gradually increase the weight and reduce the reps with each subsequent warm-up set until your muscles feel fully ready for action. Make sure your shoulder joint is feeling mobile and pain-free before starting.

RECOMMENDED: Improve Your Shoulder Mobility With These Four Exercises

Push press

Sets 4 Reps 12 Rest 30sec

 Using your legs in this overhead press variation lets you lift heavier.

Stand tall holding a bar across the front of your shoulders. Lower into a quarter squat, then stand up powerfully to press the bar directly overhead. Slowly lower it back to the start.

 Upright row

Sets 4 Reps 12 Rest 60sec

 It’s a great move for hitting your traps and making your upper back bigger.

 Lean forwards from the hips holding a barbell with an overhand grip. Keeping your chest up, brace your core then pull the bar up – extending your ankle, knee and hip joints – to your upper chest. Lower it back to the start under control.

Super-set 

These two moves will work wonders for all three parts of your shoulder muscles: the first move works the anterior (or front) delts, while the second works your lateral (side) and posterior (rear delts). You’ll need to reduce the weight of the dumbbells for this second move, because those two muscles must do most of the work themselves, unlike in the first move where the triceps help out.

Seated dumbbell overhead press

Sets 4 Reps 12 Rest 30sec

Why It works your shoulders through a good range of motion.

How Sit on an upright bench holding a dumbbell in each hand at shoulder height. Plant your feet on the floor and keep your chest up. Press the weights directly overhead until your arms are straight, then lower back down.

Prone reverse dumbbell flye

Sets 4 Reps 12 Rest 60sec

It hits your side and rear delts.

Lie chest-down on an incline bench, holding a light dumbbell in each hand. Keeping you chest on the bench and a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start.

Superset 2

The final superset of this workout focuses first on your side delts, and then on your rear delts to help you build size, strength and stability across your entire shoulder region. Start with a light weight and prioritise perfect form for every rep to make your muscle fibres work as hard as possible.

Standing dumbbell lateral raise

Sets 4 Reps 15 Rest 30sec

This works your side delts to create wider shoulders.

 Stand tall, holding a light dumbbell in each hand. With a slight bend in your elbows, raise the weights out to the sides to shoulder height. Pause briefly, then lower the weights under full control.

 Cable face pull

Sets 4 Reps 15 Rest 60sec

 It’s a rarely seen yet highly effective rear delts builder.

Stand tall in front of a cable rack holding a double chain or rope attachment in both hands. Keeping your chest up, use your rear delts to pull your hands back and over your head. Pause briefly, then slowly return to the start under full control.

click here