Building Powerful Shoulders

Looking to add power to your shoulders? Here's a great routine to build powerful shoulders.

Having powerful shoulders is a great way to improve your numbers as far as back routines, chest routines, and even leg routines.

We recommend adding this routine on to the end of your back day routine.

Looking for a back day routine? Try this one.

The 5 x 5 Program.

This program was developed to build power and strength. You will start with a weight that is relatively lighter than what you typically would use for a standard three set work out. This serves to both ensure you complete the desired sets and reps, as well as to avoid frustration and ensure growth and completion of the program.

You will complete five sets of five reps for each work out.

This will be for work done once a week, at most do this routine on a muscle group twice a week - with at least two days rest in between.

 Each week you will be increasing the weight on the bar by 5 - 10 pounds.

The Standing Shoulder Press

This work out targets the shoulders, while also hitting your core and legs.

Stand with your feet slightly over shoulder width apart. Keeping a straight, slightly arched back load the bar in your hands with your palms facing away from you. Place your hands slightly over shoulder width apart - almost lining up with your feet. Drive through the shoulders and push the bar over head.

Remember to hit it hard, and get completion on five reps for each set.

To callibrate your weight loaded for this exercise we would recommend doing a warm up set with no weight on the bar, and go from there as far as judging weight goes.

Slow and steady - this isn't a race. As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time. When doing presses involving standing and needing back support, we recommend using a support belt if you are going to go heavy.


For more tips on gaining muscle, check out our section about Gaining Muscle.