Shoulders are in my opinion, one of the hardest muscles to grow – in terms of bodybuilding aesthetics anyway.<\/p>\n\n\n\n
They are also easily over-trained. Apparently, the shoulders\/deltoids have a very high concentration of androgenic receptors, so respond well to certain supplements – but that’s another story I guess.<\/p>\n\n\n\n
Here’s a sample workout, for those looking to train shoulders, without negatively affecting sports performance. <\/p>\n\n\n\n
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Always warm up<\/strong> – shoulders are a delicate area\/joint, so be sure to use strict form and warm up<\/p>\n\n\n\n Exercise at your own risk – for informational purposes only.<\/strong><\/p>\n\n\n\n Overhead presses and handstands are a bad idea if you have high blood pressure <\/strong><\/p>\n\n\n\n *These exercises won’t help you with sports performance, and have limited functional benefits, but if you’re like me and want to have functional strength, and nice looking delts, then add these at the end to isolate them a little bit more. I often just do a single set of each. I’ve included the machine press, rather than a free weights, as your stabiliser and fixator muscles will probably be fried by the time you get round to this exercise.<\/p>\n\n\n\n <\/p>\n\n\n\n Mobility is essential if you want to avoid injury, poor posture and a negative impact on your sports performance – especially boxing which requires relaxed and mobile shoulders.<\/p>\n\n\n\nExercise<\/strong><\/td> Sets<\/strong><\/td> Reps<\/strong><\/td><\/tr> Military Press<\/td> 3<\/td> 8-12<\/td><\/tr> Kettlebell Push Press<\/td> 2<\/td> 8-12<\/td><\/tr> Medicine Ball overhead toss<\/td> 3<\/td> 6<\/td><\/tr> Kettlebell overhead carry<\/td> 2<\/td> 40m<\/td><\/tr> Resistance Band Thrusters<\/td> 2<\/td> 10-15<\/td><\/tr> Machine Shoulder Press*<\/td> 2<\/td> 6-12<\/td><\/tr> Lateral Raises*<\/td> 2<\/td> 12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Shoulder Mobility Exercises<\/h2>\n\n\n\n