Using Compound Shoulder Exercises To Improve Strength Training

When you think about exercises to improve your shoulder strength, you probably think of overhead presses and other isolated movements. But while these exercises are great for targeting the shoulders, they aren’t the only way to improve your strength.

Compound exercises are a great way to improve your shoulder strength and your overall muscular endurance. By working multiple muscle groups simultaneously, you’ll be able to push yourself harder and for more extended periods of time, leading to better results.

In this article, we’ll go over:

Keep reading to learn more about using compound exercises to improve your shoulder strength!

What Are Compound Exercises?

Compound exercises are any exercises that work multiple muscle groups at the same time. This is in contrast to isolation exercises, which only work one muscle group at a time.

Compound exercises are a great way to improve your strength and muscular endurance because they force you to work multiple muscle groups at once. This type of movement also closely resembles activities you might do in everyday life, such as picking up a heavy object or lifting something overhead. This type of training is also great for burning fat and building lean muscle mass.

Some examples of popular compound exercises include:lunge as compound exercises

Because compound exercises are so effective, they should be a staple in any strength-training program. And when it comes to the shoulders, a few compound exercises stand out above the rest.

Best Compound Shoulder Exercises

There are several different compound exercises that you can do to improve your shoulder strength. But some exercises are better than others when it comes to targeting the shoulders specifically.

We’ll discuss some of the best compound shoulder exercises below.

Overhead Presses

Overhead presses are a great way to target the shoulder muscles. This exercise can be done with dumbbells, barbells, or even kettlebells.

Start by standing with your feet shoulder-width apart and your core engaged to do an overhead press. You can either hold the weight in front of your shoulders with your palms facing forward or behind your head with your palms facing backward. From here, press the weight overhead until your arms are fully extended. Slowly lower the weight back to the starting position and repeat.

Push Presses

Push presses are a variation of the overhead press that uses momentum to help you press the weight overhead.

Start in the same position as an overhead press to do a push press. Dip your knees slightly and then explosively drive the weight overhead. Use your legs to help propel the weight upward. As you reach the top of the press, lock out your arms and then lower the weight back down to the starting position.

Clean and Jerks

Clean and jerks are two-part lifts that work the entire body, including the shoulders.

Start by standing with your feet shoulder-width apart and your core engaged to do a clean and jerk. Squat down and grab the barbell with an overhand grip. From here, stand up and lift the barbell to your shoulders. Dip your knees and then explosively drive the barbell overhead. As you reach the top of the lift, lock out your arms and then lower the weight back down to your shoulders. Lower the weight back down to the ground and repeat.

Best Front Delt Exercises

In addition to the compound exercises mentioned above, there are a few isolation exercises that target the front deltoid muscles. These exercises are great for adding size and definition to the front of the shoulders.

Some of the best front delt exercises include:

  • front raises
  • side raises
  • crossover raises
  • dumbbell presses
  • barbell presses

Cable Exercises

Cable exercises are another fantastic way to target the shoulder muscles. These exercises can be done with a cable machine or resistance bands.

Before you do cable exercises, be sure to do your research on the cable machine in your gym or invest in the best cable machine for home use.

Cable Back Exercises 

To work your back on the cable machine, try the following movements:

  • One-arm rows
  • Lat pulldowns
  • Seated rows
  • Bent-over rows
  • Rope pullovers
  • Cable Front Exercises 

Cable Shoulder Exercises 

There are a few great cable exercises that target the shoulder muscles specifically. To get an excellent shoulder pump, try these movements:

  • One-arm overhead press
  • One-arm lateral raise
  • Cable front raise
  • Cable rear delt fly
  • Arnold press

Most people can train their shoulders 2-3 times per week. However, if you are just starting out, you may want to train your shoulders 1-2 times per week to allow your muscles time to recover.

Best Exercises For Stomach 

If you’re looking to get a good core workout in, some exercises target the stomach and oblique muscles for a great ab burn. These exercises are great for adding definition to your midsection.

Some of the best exercises for the stomach and obliques include:

  • crunches
  • reverse crunches
  • sit-ups
  • side bends
  • twists
  • leg raises

If you have a home gym, you can also incorporate various ablounge exercises into your core workout.

FAQs

How often should I train my shoulders?

Most people can train their shoulders 2-3 times per week. However, if you are just starting out, you may want to train your shoulders 1-2 times per week to allow your muscles time to recover.

What are the best shoulder exercises for beginners?

If you are a beginner, you may want to start with exercises that use your body weight or dumbbells. These exercises include overhead presses, lateral raises, and front raises. As you get stronger, you can move on to exercises that use barbells or machines.

What are the best shoulder exercises for mass?

The best shoulder exercises for mass are compound exercises that use heavy weights. These exercises include overhead presses, push presses, and clean and jerks.

What are the best shoulder exercises for definition?

For definition, the best shoulder exercises are isolation exercises that target the fro