Mobility and warm ups - beginning exercises - advanced exercises
Building a strong pair of shoulders requires more than simple presses, that is, if you want them to be healthy and have good shoulder mobility as well. Below you'll find dozens of videos demonstrating our favorites, and some of our not-so favorites.
One of the best shoulder warm up and mobility exercises around.
An initial challenge until you get the hang of it, but a great way to warm up before a shoulder workout.
Free hang stretch
Start with a small amount of time. 10 seconds, 15 seconds, etc. Work your way up.
Band resisted wall slide
A great warm up option. Keep your heels, butt, back, head, and wrists on the wall as best you can.
Right and wrong of shoulder warm up
The standard way does more to warm up the biceps than the shoulder. Try this instead.
Prone shoulder dislocates
Do not force yourself into the finish position if you can't get there comfortably. Work to increase your range of motion over time.
Shoulder dip stretch and strengthen
Be sure to keep tension on the muscles while you're in the bottom position.
Easy shoulder warm up routine
A quick warm up we came up with at the gym. Use light resistance and good form.
Scrape the rack press
Great for those with limited mobility and looking to build strength.
Resistance band shoulder press
A shoulder press you can do almost anywhere.
Seated cable shoulder press
A safe way to improve your overhead press with minimal risk.
Cable shoulder raises
A variety of cable raises to hit the front, middle, and rear delts.
Dead stop lateral raise
Increase your shoulder muscle's ability to contract on command.
Cable face pulls
Provides a great focus on your rear delts.
Dumbbell rear shoulder raise
Develop your rear shoulder, which is a commonly lagging area.
Single arm cable upright row
A good variation if you have shoulder pain.
Resistance band shoulder lateral raise
A lateral raise you can perform almost anywhere.
Challenges strength and stability. Start with a shorter bar or body bar if the barbell presents too much of a challenge.
Chaos farmer's carries
Great for building strength across the shoulder girdle.
Fat gripz chaos farmer's carries
Adding an element of grip strength.
Mini band lateral raise
A great way to do laterals anywhere you have a band.
Leaning cable lateral raise
More comfortable version of laterals. Also helps to emphasize the top ("cap") of your delts.
A very challenging exercise for your delts. I personally hate these, in a good way.
Seated Y press into lateral
Alan helps you to add some variety into your shoulder routine.
Eccentric shoulder press
A great tip from Alan to improve your eccentric movement on the press.
Bottoms up kettlebell press
Adds a significant challenge to your shoulder press. Go light and grip strong.
Banded external rotation
I came up with this while trying to improve my external rotation. As always, start light and listen to your body.
Victory raise pull apart
This helps develop shoulder mobility and strength, while working your middle and lower traps as well. Great for posture.
Chaos kettlebell press
Be sure to sit tall and keep your abs and glutes active on this.
3 angle dumbbell lateral raise
Similar to the dead stop variations video, changing the angle of your work will change the focus of the exercise.
Micro band snow angels
Start light and keep your glutes engaged at all times. Another one that looks easy but definitely is not.
Hip supported victory raise
A different angle of the victory raise for your shoulder and middle/upper back. Great for posture. You can do these lying face down on an incline bench if the bar is uncomfortable.
Scrape the rack Washinski press
Working a bit of strength in a weak range. Listen to your body and don't press if it hurts. Many people avoid behind the neck presses for fear of injury.
How to set up chaos bands
How to set up chaos exercises for those still unsure.
Chaos barbell military press
One of the most challenging overhead exercises you can perform. Works strength and stability.
Chaos dumbbell shoulder press
A single arm version of the chaos military press.
Barbell leverage press
These start out easy but get difficult quick. Take smaller movements side-to-side for increased difficulty.