Did you know that the shoulder muscles are among the most used muscles in the body on a daily basis? Also known as deltoids, they are involved when we lift something over our heads. The same is true when the action in question is pulling or pushing. According to some scientists, the shoulders also play an aesthetic role. Indeed, when they are wide enough, they give men a strong character and a well-defined physiognomy. Sometimes they can also give the waist a slimmer appearance.
However, it must be said that the shoulders are often put aside at the expense of the anterior deltoids. The reason for this is simply that the shoulders are much more visible than the middle or posterior deltoids. What you need to know is that in order to achieve a perfect balance, and therefore a well-defined figure, you need to give the same importance to all the muscles. This will also help you to avoid injuries when you train. That's right! Shoulder injuries affect about 69% of the population.
Since the goal of this article is to present the best shoulder exercises from a scientific point of view, we're going to outline the details of a scientific study published by theAmerican Council on Exercise. It collaborated with experts from theClinical Exercise Physiology program at the University of Wisconsin.
Focus on the scientific study
In this study, scientists are tasked with identifying exercises that help build shoulder muscles. The participants had to choose between ten different exercises. However, these ten exercises have already been carefully selected by the experts.
According to a scientific study, the best exercises for building up shoulder muscles are:
- front press with dumbbell,
- push-ups,
- lateral raises with the pulley,
- dips,
- front raises with dumbbells,
- Wave rope,
- chin-ups,
- Lateral bent arm raises,
- Dumbbell rows inclined at 45°,
- lateral raises with the chest bent forward,
Preferred physical criteria
To validate such an experiment, the experts worked with 16 volunteers who had the following qualities:
- male,
- between 18 and 30 years old,
- physically healthy,
- have some experience in bodybuilding.
- Applicants were also required to attend a trial session.
How was the study conducted?
The experiment conducted on the 16 participants took place as follows: 3 test sessions, followed by a minimum of 3 days break.
During the first session, i. e. the first test session, the scientists focused on determining the basic loads for each participant. For each exercise, a maximum load had to be set for one repetition (1-RM). It should be noted that the performance of the push-ups did not follow this protocol. This is due to the fact that this is a weighted exercise. The same applies to the dips and undulating ropes, which exploit the resistance of the rope.
The second and third sessions were distinguished by the use of electromyography (EMG) electrodes on each participant. This equipment was installed on the three deltoid muscles. The result: after a three-minute warm-up, the participants performed three voluntary contractions. Each contraction was held for 1 second each. 5 exercises were performed in random alternation, while the other 5 were performed during a later session.
During each exercise, each participant was required to perform 5 repetitions at a load equivalent to 70% of their resistance, or 1-RM. To allow for full and rapid recovery, a 3 minute break was set between each exercise.
To present relevant data, the scientists recorded the EMG results during the concentric and eccentric phases of each repetition, i. e. from repetitions 2, 3 and 4 for each set of exercises.
The best shoulder exercises
In order to be able to propose reliable results, i. e. effective exercises, the scientists have essentially based themselves on statistical data.
Anterior Deltoid Exercise
Dumbbell press-ups are more effective for working the anterior deltoid. According to the studies carried out, the following percentages are obtained:
- Dumbbell press: 74%
- Dumbbell front raises: 57%
- Undulating ropes: 49%
- Push-ups: 48%
- Diagonal pulley raises: 46%
- Dips: 41%
Medium deltoid:
Dumbbell rows inclined at 45° and lateral raises with bent arms are preferred to stimulate the middle deltoid muscle.
- Dumbbell Rowing at 45°: 84%
- Lateral bent arm raises: 77%
- Diagonal pulley raises: 74%
- Chin Rowing: 73%
- Seated lateral raises with bent over chest: 70%
- Dumbbell bench press : 62%
Small precision: to gain in effectiveness, make sure that your arm is perpendicular to your body. The forearms, as for them, must be directed towards the ground. To do this, opt for a barbell rowing on a bench inclined at 45°
Posterior deltoid
Want to work on your posterior deltoid? Opt for inclined dumbbell rows and/or lateral raises, seated with the chest bent.
- Bent over lateral raises : 73%
- Dumbbells inclined row at 45° : 69%
- Undulating ropes: 38%
- Diagonal pulley raises: 35%
- Lateral bent arm raises: 33%
- Chin Rowing: 31%
In order to perform the bent-over sit-up lateral raises properly, bend your torso over your knees. Then bend your elbows slightly. The elbows should be pointing upwards.
More tips and tricks to remember
Before choosing any exercise, you should not only target an area to work on, but also determine which area is best suited to which workout. Without this, you will never get the results you want.
Here is a concrete example: when you combine lateral raises, front presses and front raises, the anterior deltoids will be doubly solicited. This will not be the case for the middle and posterior deltoids. Result: your training will be disproportionate.
Indeed, to optimize your sessions, you must:
- do a front press to build up the anterior deltoid;
- use dumbbell rowings inclined at 45° or lateral raises with the chest bent to reach the posterior deltoids;
- combine the two previous exercises to develop the middle deltoids;
If you want to eliminate one exercise, choose the chin-ups. Many researchers believe that they are not as effective.
Last but not least, always start your weight training sessions with exercises for the posterior deltoids. The reason is simple: this is the area of the shoulder that is considered the weakest. Then follow up with powerful and difficult exercises that target the anterior deltoids.
In conclusion, remember one thing: there is no such thing as the best exercise for building shoulder muscles. This is because no single exercise can fully engage all 3 muscles, i. e. the anterior, middle and posterior deltoids.
