The Complete Shoulder Training Guide for Strength and Definition

The shoulder press is one of the most fundamental upper-body exercises but one of the most commonly performed with poor technique that leads to injury. Here's the complete guide.

Why Train Shoulders

Strong shoulders improve posture, support all pushing and pulling movements, and create the visual V-taper that's the signature of an athletic physique. Shoulder training also reduces injury risk in daily activities.

The Three Heads

Anterior (front), lateral (side), posterior (rear). Most people overtrain anterior deltoids through pressing and neglect lateral and posterior heads. Balanced shoulder development requires all three.

Best Exercises by Head

Anterior

• Overhead press (barbell or dumbbell)
• Front raise

Lateral

• Lateral raise (the most important shoulder exercise for width)
• Cable lateral raise

Posterior

• Reverse fly
• Face pull
• Band pull-apart

Overhead Press Form

• Core braced throughout
• Bar path straight overhead, not forward
• Don't flare elbows excessively (45° from body)
• Full lock-out at top
• Controlled descent

Lateral Raise Technique

Slight bend in elbow. Lead with elbows, not hands. Stop at shoulder height. Controlled, slow negative. This is where most people rush and lose the benefit.

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