Shoulder workouts are one of the most underrated — especially when it comes to women.
Since the shoulders and arms can naturally be weaker for women, often it feels better to train legs again and again rather than branching out and trying a workout for shoulders.
But you shouldn’t let the fear of trying something new stop you from a great shoulder workout.
Let’s run through some of the best workouts for shoulders, and why they’re so beneficial.
Why Train Shoulders?
Training shoulders can sculpt the upper body and give you added strength to complete day to day tasks. Whether you’re lifting a box or simply sitting still and holding your body up with good posture, the shoulders can aid overall body strength.
Strong shoulders can support muscles around the shoulder joint, minimising injury later down the track. If you’ve ever had a shoulder injury, you’ll know how challenging they are to heal. That’s because the shoulder joint is one of the most temperamental.
By exercising and strengthening the shoulders, you’ll lower the risk of injury to the shoulder joint, deltoids and neck muscles. The shoulders offer stability to other muscles as well as enhancing the physical appearance, so they’re an important group to train.
Benefits Of Training Shoulders
Here are some of the best bonuses of training shoulders regularly.
- Strengthens the posture and allows you to stand up tall
- Makes the tasks of lifting and carrying easier
- Reduces headaches related to bad posture
- Lowers the risk of sprains, strains, instability, and dislocations
- Supports better form in full body movements like deadlifts
Top Workouts For Shoulders
With that said, what workouts can you do for shoulders?
Here are some general tips:
- You can train shoulders up to twice a week to allow time for recovery.
- You’ll need to warm up thoroughly, lifting lighter weights before moving on to a working set.
- It can be beneficial to stretch the upper body before and after your strength training, as the arms and upper body can get tight quickly.
- You never want to push your body too far, so aim for a slow progressive overload over weeks and months. Don’t start with heavy weights or you will injure yourself.
- Pair shoulder workouts with other upper body exercises or HIIT to keep things interesting and ensure you don’t over train the shoulders.
- Often shoulders can be paired with check, back and arms for an upper body workout.
- Body weight exercises for the shoulders can be included into a full body plan to enhance muscle tone and build strength.
Shoulder Workouts On Steppen
With over 10,000 free workouts on the Steppen app, you’re sure to find a shoulder workout that’s perfect for you. Here are some of our favourites:
Arm workout at home
This workout uses light weights to strengthen the arms. With exercises like ball slams and overhead press, you’ll build your shoulder strength while building on your overall upper body.
Push session
With overhead extensions and side raises, you’ll be building your shoulder muscles in combination with abs and core.
Anabolic arm day
Train shoulders in combination with other upper body exercises like dumbbell and hammer curls.
Body Weight Exercises For The Shoulders
Not ready to start lifting weights just yet? No problem.
Try these classic body weight exercises to start training the shoulders without equipment.
- Plank / side plank
- Push ups
- Shoulder taps
- Mountain climbers
If you’re looking for some amazing shoulder workouts to add into your routine, why not check out the Steppen app? With thousands of fitness creators sharing content daily, you’ll never get bored with your workouts again.
