Build Massive Delts: The Ultimate Barbell Shoulder Guide

Primary Target Area

Anterior Deltoid, Lateral Deltoid, Triceps Brachii, Upper Pectoralis Major (Clavicular Head), Trapezius, Serratus Anterior, Core Musculature

How to Perform

1. Step 1: Stand with feet shoulder-width apart, gripping the barbell slightly wider than shoulder-width with a thumbless or full grip, resting the bar on your upper chest/clavicles with elbows slightly in front of the bar.
2. Step 2: Brace your core, squeeze your glutes, and take a deep breath; drive the bar vertically by extending your arms while tilting your head back slightly to allow the bar to pass your face.
3. Step 3: At the top of the movement, fully extend your elbows and 'push your head through' the window created by your arms so the bar is directly over your mid-foot and ears.
4. Step 4: Lower the barbell under control back to the starting position on your upper chest, inhaling as the bar descends and keeping your torso rigid.

Recommended Sets & Reps

3-5 sets of 5-8 reps for strength and power development. For hypertrophy, 3 sets of 8-12 reps. Ensure 2-3 minutes of rest between heavy sets.

Primary Target Area

Anterior Deltoid, Lateral Deltoid, Triceps Brachii, Upper Pectoralis Major, Serratus Anterior

How to Perform

1. Step 1: Sit on a bench with a vertical back support, plant your feet firmly on the ground, and grip the barbell slightly wider than shoulder-width with an overhand grip.
2. Step 2: Unrack the bar and press it vertically toward the ceiling by extending your arms, exhaling as you drive the weight upward in a straight line.
3. Step 3: At the peak of the movement, fully extend your elbows and ensure the bar is positioned directly over your ears, briefly pausing to stabilize the load.
4. Step 4: Inhale and lower the barbell slowly and under control back to the starting position at the upper-chest or chin level, keeping your elbows tucked slightly forward.

Recommended Sets & Reps

3-4 sets of 6-10 reps. Focus on 5-8 reps for maximum strength gains or 10-12 reps for muscle hypertrophy and endurance. Allow 90-120 seconds of rest between sets.

Primary Target Area

Lateral Deltoid, Trapezius (Upper and Middle), Anterior Deltoid, Brachialis, Biceps Brachii

How to Perform

1. Step 1: Stand upright with feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip slightly narrower than shoulder-width, arms fully extended in front of your thighs.
2. Step 2: Pull the weight vertically toward your chin, keeping the bar close to your body and leading the movement with your elbows as they flare out to the sides.
3. Step 3: Stop the ascent once your elbows reach shoulder level to avoid potential joint impingement, and pause for a second to maximize peak contraction in the traps and deltoids.
4. Step 4: Lower the weight slowly and under control back to the starting position, maintaining tension throughout the entire range of motion.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy and shoulder endurance. Avoid very low rep ranges with excessive weight to minimize the risk of subacromial impingement.

Primary Target Area

Anterior Deltoid, Pectoralis Major (Clavicular Head), Triceps Brachii, Serratus Anterior, Core (Obliques and Rectus Abdominis)

How to Perform

1. Step 1: Secure one end of a barbell in a landmine attachment or corner; stand with feet shoulder-width apart or in a staggered stance, holding the weighted end of the bar at shoulder height with a neutral grip.
2. Step 2: Brace your core and drive the bar upward and forward in a natural arc, extending your elbow fully while leaning slightly into the press.
3. Step 3: At the peak of the movement, pause briefly and reach through the shoulder to fully engage the serratus anterior and stabilize the scapula.
4. Step 4: Slowly lower the bar back to the starting position under control, ensuring your elbow stays tucked and does not flare out excessively.

Recommended Sets & Reps

3-4 sets of 8-12 reps per arm for hypertrophy and shoulder health. For explosive power or strength, perform 4-5 sets of 5-8 reps with a heavier load.

Primary Target Area

Lateral Deltoid, Anterior Deltoid, Posterior Deltoid, Triceps Brachii, Upper Trapezius, Serratus Anterior

How to Perform

1. Step 1: Position a barbell on your upper traps (not the neck) with a grip significantly wider than shoulder-width, keeping your chest up and shoulder blades retracted.
2. Step 2: Press the bar vertically upward in a straight line until your arms are fully extended, ensuring your head remains neutral and does not jut forward.
3. Step 3: Contract the deltoids and triceps at the top of the movement, holding the lockout for a split second to ensure stability.
4. Step 4: Lower the bar under strict control back to the starting position on the traps, maintaining external rotation of the shoulders throughout the descent.

Recommended Sets & Reps

3-4 sets of 10-12 reps for hypertrophy and shoulder girdle stability. Due to the increased mobility demand, prioritize higher repetitions with moderate weight over maximal strength loads.