Category: Shoulders

Ah, the old locker room question, the one every gym enthusiast has asked themselves at least once in front of the mirror with headphones in and a shaker bottle half full of protein.

“Tomorrow I train shoulders even though today I pushed like crazy on chest?”

Well, take a moment.

Because behind that simple question lies a world of biomechanics, muscle recovery, and programming strategies that can make the difference between linebacker shoulders…

…and a tendinitis that will haunt you all summer.

I learned this lesson the hard way.

Literally.

That sweet deception of “if it doesn’t hurt, I’m all good.”

Let’s start from here.

If today you did bench press, maybe incline bench as well, some dips, and a couple of flyes to finish off beautifully…

you have already asked a lot of your anterior shoulders (the front ones, just to be clear).

Yes, I know it was “chest day.”

But the anterior deltoid doesn’t know that.

It saw a series of pushing movements and took on, often without you even noticing, a good amount of work.

It is there that it holds, stabilizes, participates… suffers in silence.

And what do you say to it the next day?

“Hey, deltoid, good morning! Today we’re doing barbell shoulder press, lateral raises, and maybe even a bit of Arnold press to show off.”

Response?

It sends you packing.

But it does so with inflammation.

 

Understanding How the Shoulder Really Works (and Why It Needs to Be Treated Well)

The shoulder is one of those fancy joints.

Super mobile, super useful… and super prone to getting hurt.

It is a complex joint, composed of small muscles that work together to provide stability and precision in movements.

When you train chest, the anterior shoulder is already under stress.

When the next day you train shoulders, very often you insist on that small muscle group that is already tired.

It is like asking a colleague to work overtime…

after he has just finished a night shift.

And sure, maybe the guy doesn’t complain…

but sooner or later, he gives up.

 

 

The Science Says: Take It Easy, Bro

Studies on muscle protein synthesis show that after an intense workout, muscles need about 48–72 hours to recover and rebuild.

If you train synergistic muscles (that is, muscles that work together), like chest and anterior shoulders, on two consecutive days, you interrupt that recovery process.

Not only do you risk limiting growth, but you can also increase the possibility of injuries—especially in the long term.

And nothing slows your gains like a month off due to inflammation of the supraspinatus, trust me from personal experience after spending July with an elastic band instead of a barbell.

But what if you’re a recovery monster?

Okay, let’s say you’re genetically blessed.

You have the metabolism of a teenager, sleep like a log, eat clean, and are as hydrated as an organic cucumber.

You also have the stretching routine, the foam roller, the ice…

Then yes, you might get by.

But even in that case, is it really the best choice?

Because there’s a difference between “I can do it” and “it’s in my best interest to do it.”

Smart programming always wins over brute strength.

You can get better results by moving your shoulder workout by a day or two.

And if you really don’t want to separate them…

at least choose your exercises more wisely.

 

Training Smart: Alternatives That Save the Deltoid

Here are a couple of strategies to use when the week is short or you have to squeeze everything into a few days:

• Push/Pull/Legs split: Chest on Monday, back on Tuesday, shoulders on Wednesday.
  Perfect time to recover.
  (Legs? Scheduled. Arms? Handled. But this one’s all about shoulder survival after chest day.)

• Upper/Lower split: Chest and shoulders on the same day. Yes, all together.
  (The rest of the upper body tags along—arms included. Legs get their own day, don’t worry.)

• Full body with a rotation focus: One day emphasize the chest, another the shoulders.
  Less volume per muscle group, but higher frequency.
  (Arms work in the mix too, just with smarter timing.)

And if you really have to train shoulders the day after chest?

Focus on lateral and posterior deltoids, and skip the heavy pressing.

You’ve already done those.

Give them a break.

And for those with little time and a huge hunger for results?

I get it.

Not everyone has the luxury of six days a week in the gym.

If you only have three days available, it’s okay to combine chest and shoulders.

But watch the total volume.

• Reduce overlapping exercises.
• Boost recovery: sleep well, eat better, supplement if necessary.
  

Even one less day, if well programmed, can yield results.

The key is that the quality of the workout matters, not just the quantity.

The naked, unvarnished truth?

It all depends on how you do it.

It isn’t training shoulders after chest that kills your progress.

It’s how you do it.

If you ignore your body’s signals, repeat the same patterns, load maximal weights on already stressed muscles…

yes, you’re sabotaging your results.

But if you plan, listen to your body, and vary the stimuli intelligently…

it can work.

The key is not to treat the workout like an assembly line, but like a puzzle.

Every piece has to fit.

 

 

My Approach: Chest First, Then Shoulders

When I train chest and shoulders together, I always start with chest.

Because the more complex and heavy pushing movements require energy and stability.

After exhausting the pectoralis major, I move on to shoulders.

That way, the deltoids work secondarily during chest exercises and then take center stage on shoulder day.

It is a logical sequence that has allowed me to avoid fatigue and stagnant gains.

 

Ideal Rep Range for Combined Chest and Shoulder Workouts

For chest: 6–12 repetitions.

For shoulders: 8–15 repetitions.

With this range, you balance strength and hypertrophy.

You train both fast-twitch and slow-twitch fibers, ensuring a complete stimulus.

If you’re aiming for pure strength, stick to 4–6 for chest.

If you’re after definition, shift the focus to 12–15 for shoulders.

 

Which Other Muscle Group to Add?

Chest and shoulders pair well with triceps.

They are synergistic in pushing movements.

A complete push day can include:

• Flat bench press
• Military press
• Dips
• Lateral raises
• French press
  

This way you maximize synergy and recover together.

 

Weekly Frequency for Chest-Shoulder Training

For most trainees, 1–2 times per week is optimal.

One intense session, then 48–72 hours of rest.

If you’re advanced, you can go up to 3 times, adjusting volume and intensity.

The secret is to listen to your body and calibrate the load.

 

 

Classic Exercises for Chest and Shoulders Throughout the Week

Chest: flat bench press, incline bench press, flyes on the bench, parallel bar dips.

Shoulders: military press, lateral raises, front raises, face pulls, rear delt fly.

Distribute 3–4 exercises per muscle group.

Maintain 3–4 sets of 6–15 repetitions.

 

Other Ways to Combine Chest with Other Muscles

• Chest and back: antagonists, perfect for supersets.
• Chest and legs: full-body day, maximum frequency and overall recovery.
• Push/Pull mix: a bit of chest, a bit of back, a bit of shoulders.

 

Complete Weekly Plan

Here is a schedule I often use:

Monday – Push

• Flat bench press
• Military press
• Dips
• Lateral raises
• Rear delt fly
• French press
• Rope pushdowns

(Great balance of chest, shoulders – all three heads – and triceps. Perfect start.)

Tuesday – Active Rest

• Stretching
• Foam rolling

(Helps recovery from push day and preps for pull work.)

Wednesday – Pull

• Pull-ups
• Rowing
• Face pulls
• Barbell curls
• Concentration curls
• Incline curls

(Hits all back angles + solid biceps volume.)

Thursday – Legs

• Squat
• Romanian deadlift
• Leg curl
• Calf raise

(Posterior chain and quads balanced. Good recovery gap before and after.)

Friday – Rotational Full Body

• Incline bench press
• Reverse pull-ups
• Lunges
• Front raises

(Light push/pull/legs integration with minimal overlap. Keeps frequency high, volume low.)

Saturday – Rest or Light Cardio

(Optional movement without taxing recovery.)

Sunday – Rest

(Full recovery to reset before next week.)

The naked, unvarnished truth?

It doesn’t matter if you train shoulders after chest.

It’s how you manage volume, intensity, and recovery.

 

RELATED》》》 Can Overtraining Delts Make My Bench Press Progress Worse?

 

 

Conclusion

Want big, round, three-dimensional shoulders?

Then train them, yes… but respect them.

Don’t turn them into a meat grinder just to chase that “pump” feeling.

Remember:

the muscle grows when it rests,
not when you squeeze it like a lemon without mercy.

If you really want to crush it, you don’t just have to train hard.

You have to train smart.

Yes, let’s talk about it.

The damned shoulder press.

You’re going all out with your training, following your program as faithfully as a Zen monk follows meditation.

You’ve increased the volume.

You’ve increased the calories.

You even did those famous “two motivational slaps” on your shoulder before each set, just to hype things up.

Yet…

Nothing.

The weight doesn’t increase.

The plateau is real.

 

More Isn’t Always Better

I know what you’re thinking: “I’ll add one more set.

Maybe two.

Or I’ll do the shoulder press twice a week.”

We’ve all been there.

The temptation to push harder when something isn’t working is strong.

It’s logical.

It’s… human.

But the problem is that our body is not a war machine.

It’s a complicated, sensitive, even delicate system that responds to stimuli and stress.

And if the stress exceeds the recovery capacity… boom, plateau.

Increasing volume without considering recovery quality is like adding gasoline to an engine with a broken clutch.

You don’t go any faster; you just sizzle more.

 

It’s Not Just About Calories, It’s About Timing

Eating more isn’t necessarily synonymous with improvement.

I speak from experience, having tested every possible combination of peanut butter and oats before bed.

But if you drain your energy before training and then have a huge post-workout binge, you’re using calories like confetti: scattered, random, thrown about haphazardly.

Instead, this is where nutritional timing comes into play.

You want to fuel your body before the workout with medium-release carbohydrates and a light protein source (like oatmeal with banana and whey).

And afterward, you need to nourish it to promote protein synthesis and recovery (for example, basmati rice with chicken and a tablespoon of EVO oil).

It’s not just about how many calories you eat.

It’s when you eat them that can make all the difference between a plateau and a brand-new PR.

 

The Core of the Problem Might Be… Your Core

You’re there, ready to press the barbell overhead.

You prepare, inhale, hold your breath, push… and you start swaying like a scarecrow in the middle of a storm.

Here’s the secret that many ignore: the shoulder press isn’t just a matter of shoulders.

It’s a matter of stability.

The core – yes, the abs, but also the obliques and deep spinal muscles – is the foundation upon which you build the upward press.

If that foundation is weak or unstable, your body holds you back to protect you.

Do you want to improve your shoulder press?

Train your core with anti-rotational and functional movements, such as:

• Pallof press (they may seem trivial… but they can transform your performance if done right)
• Heavy carries (farmers, front, overhead…)
• Serious deadbugs, slow and controlled
• Dynamic planks with limb movement

 

The Silent Culprit? The Upper Back

When it comes to the shoulder press, everyone thinks of the deltoids.

But few ask themselves: “What if my scapula is sabotaging me?”

Scapular stability is everything.

If your scapulae move like leaves in the wind every time you push, you’re dispersing force.

Add to the combo:

• Serious face pulls (with focus on scapular movement)
• Bent-over rows with a wide grip
• Bodyweight or band YTW exercises
• Controlled shrugs with a pause at peak contraction

 

You’re Not Tired, You’re Disconnected: The Importance of the Nervous System

This is one of those points I only understood over time.

You might be full of energy, well-rested, and loaded with food…

And yet you can’t push past that damned weight you know you could lift.

The truth?

You might not be physically tired, but neurologically you are.

Every complex movement (like the shoulder press) requires motor coordination, not just strength.

And that comes from the brain.

Your central nervous system (CNS) needs to “learn” the movement, perfect it, and make it automatic.

How?

• Technical sessions with light loads
• Low-intensity sets with high quality
• Speed and control work (such as eccentric tempos or pauses at the sticking point)

You’re teaching your body to be efficient.

And once it is… strength follows like a well-trained puppy.

 

Technique: The Mirror Doesn’t Lie

Be honest:

How many times have you recorded yourself to really watch your shoulder press?

Not to post your PR on Instagram.

But to analyze.

Does the barbell move straight up?

Do you lean backward like a disguised incline bench?

Are your elbows under your wrists or do they shoot forward?

A small technical error can multiply under load.

Fix the basics:

• Feet firmly planted
• Glutes engaged
• Core as hard as rock
• A vertical, fluid, and aligned movement

 

Are You Sleeping Like a Beast or Like a Zombie?

Okay, simple question: are you sleeping well?

It’s not about how many hours you spend in bed, but how much you actually recover.

Because you can eat clean and train like crazy, but if you sleep too little and poorly, your body won’t push.

Sleep is the time when:

• You produce growth hormone
• You repair muscles
• You recharge the nervous system

Without that, strength doesn’t increase. Period.

Turning off screens earlier, doing a bit of stretching, establishing a routine…

Little things that make a big difference.

The shoulder press will thank you.

 

Stop Doing the Same Old Thing

There it is, the classic mistake: always doing the exact same version of the shoulder press.

Same barbell.

Same angle.

Same range.

The body adapts.

And when it adapts… it stops growing.

Instead, try to stimulate it from different angles.

Here are some killer variations that saved me during plateau moments:

• Z Press (sitting on the floor, no back support… all core and control)
• Single arm dumbbell press (challenges stability and coordination)
• Seated Arnold press (wider range, anterior and medial deltoids on fire)
• Landmine press (an angle that is less stressful on the shoulders, perfect if you’re tight)

It’s not “cheating”, it’s programming intelligently.

Sometimes, you need to deviate for a while to come back stronger on the main path.

 

 

Are You Really Plateauing… or Just Impatient?

It’s hard to admit, but there are times when the problem isn’t the program.

It’s you.

Or rather, your perception of progress.

Do you feel stuck because you’re not adding 2.5 kg every week?

My friend, welcome to the realm of advanced training.

At the beginning, improvements come quickly.

But after?

Every extra kilogram is a trophy.

An extra centimeter of range.

A cleaner execution.

An extra set with the same weight.

All of this is progress.

Even if the number on the bar doesn’t change immediately.

Learn to recognize the small signs of improvement:

• Less shaking during the movement
• More control on the way down
• Less need for a momentum-driven start

A plateau is often just an impatient focus on a slow but steady process.

Give yourself time.

Stay consistent.

Because, in the end, those who don’t quit… win.

 

Better Standing or Seated? It Depends on How Much You Want to Cheat (or Suffer)

A big locker room question:

Do you press more weight standing or seated?

Short answer:

Seated.

Long answer:

Seated, you have more stability.

The core works less.

The load is concentrated entirely on the shoulders and triceps, and you can press without having to control your whole body.

Standing?

It’s total warfare.

It requires stability, balance, strength in the lower back, core, and glutes.

Every muscle is activated to keep you upright while you push the barbell overhead.

Result?

Standing, you usually press less weight, but you work harder.

And that’s not a bad thing.

Alternating between the two variations can help you break through a plateau:

• Seated = heavier loads, muscle isolation
• Standing = more functional, a full-body challenge

In both cases… it hurts, but in a good way.

 

 

Try Changing the Exercise Order: Don’t Be as Rigid as a Board

I bet your upper body session goes like this:

• Flat bench, incline bench, then shoulder press.

Right?

Here’s the problem: by the time you get to the shoulder press, you’re already done.

I’m not saying you should always start with it.

But every now and then, reverse the order.

Put the shoulder press as your first exercise.

When you’re fresh.

When your muscles aren’t already burning.

When the mind-muscle connection is still alert.

Or try it after some light back activation exercises, like a couple of sets of face pulls.

Changing the sequence stimulates the body differently.

Sometimes, simply prioritizing a neglected exercise…

Can unlock numbers that seemed stagnant for months.

 

Change the Frequency: Don’t Do the Same Thing Every Week

Have you always done the shoulder press once a week?

Try twice.

But be careful: not twice the same workout.

For example:

• Monday – Heavy, barbell, 4-6 reps
• Thursday – Technical, light dumbbells, 10-12 reps, slow and controlled movements

Or:

• Session A – Standing shoulder press, barbell
• Session B – Seated Arnold press with dumbbells

Changing the frequency doesn’t just mean “more often.”

It means smarter.

Alternate intensities, angles, and different activations.

That way, you train the entire motor pattern without destroying yourself.

 

Nutrition: Maybe You’re Eating… But Not for the Shoulder Press

Okay, you’re eating more.

But… are you eating to push better or just to have more calories on you?

The shoulder press needs specific fuel.

It’s not enough to fill your stomach and hope that the barbell will rise on its own.

You need:

• Foods that help your nerves work well (such as eggs, salmon, spinach)
• Things that keep your joints happy, like olive oil, avocado, bone broth
• Fruits and potatoes to fuel the muscles before training
• And water, lots of water, to keep your entire body reactive and “well-lubricated.”

 

Conclusion

Hitting a plateau sucks.

You feel trapped, frustrated, sometimes even “defeated.”

But you know what?

The plateau is just a messenger.

It tells you that it’s time to stop, observe, and change something.

Not to give up.

So, breathe.

Clear your thoughts.

Review your plan.

And then get back under that barbell, but with a keener eye, a stronger core, and a sharper mind.

Because the shoulder press, the real one, the one done right, the one that goes up straight and powerful…

Is stuff for warriors.

 

FAQs

Do smaller muscles plateau sooner?

Yes, usually they do.

They have less growth potential and fatigue more quickly.

They require more variety and attention to recovery.

Can I perform the shoulder press if I have minor shoulder discomfort?

Only if it’s a minor discomfort.

In case of real pain, it’s best to stop and get checked out.

Use dumbbells and work on your range of motion.

Is it normal to have one shoulder stronger than the other?

Yes, it happens to everyone.

But if the difference is significant, work unilaterally and pay attention to your technique.

Does it make sense to do it even if I don’t want huge shoulders?

Absolutely.

It strengthens posture, core, and functionality.

It’s not just for aesthetics.

You know when you feel in shape, you work out hard, and do all the exercises that are supposed to sculpt an action figure-worthy body.

Then you look in the mirror and notice that, yes, your trapezius muscles look like two hills emerging from your shirt.

…but what about your lateral shoulders?

Nothing.

Absolutely nothing.

Two flat lines like the board of a Roman pizza.

And you think: “How is that possible?!? I do lateral raises, I do shoulder presses, I lift weights like there’s no tomorrow!”

Spoiler: the problem isn’t that you don’t train.

It’s how you train.

And above all, it’s about who really puts in the work when you think you’re hitting your lateral deltoids.

 

Why Lateral Shoulders Matter More Than the Chest (Visually Speaking)

I know, I know.

The chest is the eternal obsession for many: “Bench Press Monday”, shirts pulled tight over the sternum, pecs pushed out like a pigeon on a date.

But do you know which muscle truly changes the overall perception of your physique?

The lateral deltoids.

They increase the visual width of your body.

They create that famous “V-taper” that makes your waist appear slimmer.

And above all… they make your shirt stand out even if your chest is as flat as a thin Neapolitan pizza.

Without broad shoulders, you could even have Batman’s pecs, but you’ll look compact, closed off, “boxy”.

But with well-developed shoulders, even a basic 5‑euro T‑shirt will look custom‑made on you.

So if you want to look wider, more imposing, and athletic…

It’s not the pounds on the bench that make the difference.

It’s the extra centimeters on your lateral deltoids.

 

 

The Water Bottle Test: Have You Truly Isolated the Lateral Deltoid?

I’ll reveal a test that I use, and it’s 100% empirical yet infallible.

I call it: “the water bottle test”.

After a genuine lateral deltoid workout — one of those with slow unilateral raises, advanced techniques, drop sets, and isometrics — grab a half‑liter water bottle and… try to lift it laterally.

If your arm shakes.

If the movement is as slow as in slow motion.

If you feel your deltoid crying out for mercy as if you were lifting a 40‑kg kettlebell…

…then you have isolated the right muscle.

It might seem ridiculous, but it works.

Because after a true isolation workout, even everyday actions become “workouts”.

And that’s when you understand that you don’t necessarily need to push massive weights to grow.

It takes precision, technique… and water bottles to test it all.

 

The Trapezius: Intrusive, Overactive, and… Too Good at Doing Everything

Let’s start with the stars of the show: the trapezius muscles.

These diamond‑shaped muscles that extend from your neck down to the mid‑back are not just there for aesthetics.

They are there to lift, stabilize, and coordinate everything related to the shoulder blades and neck.

In other words: every time you lift something overhead, pull a barbell towards you, shrug your shoulders, or even just walk like a gorilla after leg day… they work.

And if you let them, they even work when they shouldn’t.

Like when you’re doing lateral shoulder raises.

If your brain doesn’t have a strong mind‑muscle connection with your lateral deltoids, it will say:

“Oh well, I’ll handle it!”

And bam.

The traps take over the whole scene, while the lateral deltoids just sit there, smoking a cigarette.

 

The Lateral Deltoids: Elusive, Delicate, and Stubborn as Mules

Let’s be clear: the lateral deltoids are not muscles that activate easily.

They don’t perform “natural” movements in everyday life.

Who ever lifts their arms laterally with controlled movements in daily routines? No one.

That’s why they need to be trained in a targeted and specific manner, without distractions, without shortcuts.

The main movement?

Pure shoulder abduction.

This means lifting the arm laterally away from the body, not forward, not upward as in a press, but laterally.

And no, it’s not enough to just throw on some dumbbells like you’re doing a dance move in a club.

It takes:

• Control
• Technique
• Mind‑muscle connection
• Moderate weight
• And a damn desire to feel the burn in your shoulder

 

Posture, Biomechanics, and Unintentional Sabotage

There’s another silent enemy in the mix: your posture.

If your shoulders are high, stiff, or you tend to lift your shoulder blades during exercises (it happens to many!), the traps get even more activated.

This happens because your body is designed to protect you.

So, if it senses instability or insecurity in a movement, it activates the stronger, more stable muscles to assist you.

The downside is that by doing so, you prematurely retire your poor lateral deltoids.

 

Strategic Training: The Plan to Revive Your Side Delts

Do you really want them to grow?

Then you can’t just push lateral raises as 3 sets of 12 reps at the end of your chest/shoulders day, when you’re already exhausted.

Here’s a simple but deadly battle plan:

1. Direct training at least 2‑3 times per week
   • Yes, even just 4 sets of lateral raises on different days can work wonders.
2. Start your workout with the lateral shoulders
   • When you’re fresh and focused.
   • Give them priority.
3. Vary the stimuli
   • Cable Lateral Raise with the arm in front of the body: continuous tension + maximum isolation
   • Incline bench lateral raises (lying on your side): killer. Pure isolation. No cheating.
   • L‑Flye with light dumbbells: combines abduction and external rotation. Great also for the rotator cuff.
   • Single‑arm fixed‑band lateral raises: increasing tension and greater muscle focus.
   • Landmine lateral raise: a creative variant, unique angle, new stimulus.
   • Face‑away cable raise: performed with the cable behind you, it creates an epic continuous tension.
4. Technique first
   • Elbow higher than the wrist
   • Slow and controlled movement
   • Locked shoulder blades (don’t contract the traps!)
   • A one‑second pause at the top
5. Drop sets and sets to failure
   • The lateral deltoids love prolonged tension.
   • It burns. But it works.

 

 

It’s a Matter of Mind-Muscle Connection

It sounds like one of those ’90s gym guru phrases, but listen to me:

If you don’t feel the muscle you’re targeting working, something is off.

I spent years doing lateral raises without results until I learned to mentally isolate the lateral deltoid.

I reduced the weight.

I closed my eyes.

I focused entirely on that small range of motion where the shoulder really burns.

And finally… boom.

Shoulders that start to round out.

 

Watch Your Overall Programming

Last but not least: look at your overall training plan.

If you do a lot of heavy pulling exercises (deadlifts, rows, snatches, cleans) and few flys or isolations, it’s obvious that your traps will grow out of control.

Balance is needed.

Maybe every 3 pulling exercises, insert an exercise for your lateral deltoids.

Do a little “finisher” circuit just for them.

 

Are Standing or Seated Lateral Raises Better? And What’s the Ideal Torso Angle?

Great question.

And the answer is… it depends.

Standing raises:

• More versatile
• Engage the core and stabilizers
• But easier to “cheat” with swinging, back swings, and… overactive traps

Seated raises:

• Less cheating
• Greater isolation of the lateral deltoid
• Perfect for those who have trouble feeling the muscle

Best torso angle?

A slight forward lean (10–20°) is ideal:

• It minimizes activation of the anterior deltoid
• It increases tension on the middle portion
• It favors isolation

 

What Does Science Say?

A 2024 experimental study titled “Dumbbell versus cable lateral raises for lateral deltoid hypertrophy” offers some key insights.

It compared the effects of dumbbell versus cable lateral raises over an eight-week period in resistance-trained individuals.

What did they find?

• Both cable and dumbbell lateral raises led to comparable hypertrophy of the lateral deltoid.
• No significant differences were observed between the two methods.

However, the researchers pointed out some limitations:
• The short duration (8 weeks)
• The high training status of the participants (already advanced lifters)

These factors may have made it harder to detect clear differences in muscle growth between the two variations.

So, what does this mean for you?

• You can grow your lateral delts with either cables or dumbbells, as long as the stimulus is strong and progressive.
• The choice comes down to preference, form, and control.
• For some, cables offer more consistent tension throughout the movement.
• For others, dumbbells feel more natural and accessible.

Future research with longer training durations and more diverse subjects is needed to confirm if any long-term differences exist.

So for now: choose the one that makes you feel the burn and allows for perfect execution—and stick with it.

 

If My Lateral Deltoids Struggle to Grow, Should I Train Only Them or Also the Anterior and Posterior?

Great question.

And the answer is: Yes, you need to train the anterior and posterior as well.

Why?

Because the shoulders don’t function in isolated compartments.

A strong anterior deltoid helps with pressing movements.

An active posterior helps balance the shoulder and improves posture.

And if you only train the lateral, you create imbalances that lead to compensations, injuries, or… guess what? Even bigger traps!

Here are two excellent exercises for each part:

Anterior Deltoids:

• Overhead Press with a barbell or dumbbells
• Front Raise with a plate or dumbbells (neutral or pronated grip)

Posterior Deltoids:

• Reverse Pec Deck
• Face Pull with a rope (with focus on the scapula)

 

Are Unilateral Lateral Raises More Effective?

Yes.

And let me explain why.

Unilateral lateral raises (one arm at a time) allow total mental focus on one side.

Additionally:

• They eliminate compensations from the other side
• They help correct imbalances
• They allow more freedom in movement (a more natural range)
• Greater control = greater mind‑muscle connection

Especially with cables or bands, you can control the entire range and maintain constant tension.

I often use them as a finisher.

Intense.

Painful.

And damn effective.

 

Advanced Techniques to Grow the Lateral Deltoids

If you’re already “intermediate‑advanced” and need to shock the muscle, here are some techniques to incorporate:

Drop set: start heavy, then progressively decrease until you reach an intense burn.

Rest‑pause: do 10 reps, rest for 10 seconds, then another 5, rest…

Partial reps: after failure, perform 10–15 partial reps in the upper range.

Isometrics: hold the point of maximum contraction for 3–5 seconds.

Superset: combine two exercises without a break (e.g., raises + face pull).

1 1⁄4 reps: add a mini movement downward before completing the rep.

With these techniques, not only do you break out of your routine, but you also stimulate new muscle fibers.

Just be careful: don’t overdo the volume.

Quality > quantity.

 

6-Month Program Example to Grow the Lateral Deltoids

Goal: Maximize lateral delt hypertrophy while maintaining anterior/posterior balance and shoulder health.

Split: 3–4 days per week
(2 main delt workouts + 1 optional recovery/activation day)

Day 1 – Lateral + Anterior Focus

• Seated Cable Lateral Raises – 3×15
• Barbell Overhead Press – 4×8
• Standing Dumbbell Lateral Raises – 3×12 + drop set
• Plate Front Raise – 2×12

Day 2 – Posterior + Lateral Focus

• Face Pull with Pause – 3×15
• Reverse Pec Deck – 4×12
• Unilateral Cable Lateral Raise – 2×15
• Dumbbell Shrugs – 3×20

Day 3 – Optional Recovery / Activation Day

(low intensity – can be done at home)

• Lateral Band Raises – 3×20
• Shoulder mobility drills – 5–10 min
• Foam rolling / trap & rear delt stretching – 10 min

Progression every month:

• Add 1 set
• Incorporate advanced techniques
• Change the angle every 4–5 weeks

 

Conclusion

Don’t get discouraged if today you have an inverted pyramid silhouette.

You can build wide, rounded, 3D shoulders that are a true war machine…

But you need to change your approach.

Be more precise.

Treat your lateral deltoids as special muscles, not as an accessory addition to your Monday workout.

When you feel them really burn, when your arms tremble even just while lifting a water bottle…

…you know you’re on the right track.

Have you also struggled to grow your lateral deltoids?

Have you found a variation or a trick that worked for you?

Write it in the comments!

The first time it happened to me was at the gym, I was doing lateral raises as usual, holding dumbbells and following my regular routine.

I raised my arms, everything was normal… and suddenly pop, crack.

A sharp sound, coming from inside my shoulder.

I paused for a moment, surprised, thinking:

“What does that come from?”

No pain, no twinge.

Only that strange sound I had never heard before.

From that moment, the classic question began:

“Why does the shoulder make noise during lateral raises, even if it doesn’t hurt?”

If you’re wondering the same thing, don’t worry: many of us have been through it.

And here we try to understand it fully.

 

The Mystery of the Shoulder Pop: Unveiled

First of all: if there is no pain, it is (almost never) a serious problem.

Our body is not a silent machine.

It is more like an old creaky door, or a leather couch that squeaks every time you sit down.

The technical term for this phenomenon is joint crepitus (or “crepitus,” if we want to sound cool in Latin).

It sounds like a sorcerer’s disease, but in reality it is a common and harmless occurrence in most cases.

Here’s what could be causing the sound:

• Tendons sliding over small bony bumps.
• Gas bubbles (yes, gas!) bursting in the synovial fluid of the joint.
• Soft tissues rubbing against each other as you move.

 

Why Does It Happen Specifically During Lateral Raises?

Great question.

Lateral raises are not only a cool shoulder exercise: they are also a test of biomechanical precision.

When you perform a lateral raise, your arm moves outward in a motion called abduction.

This involves a series of muscles, but the silent protagonist is the supraspinatus (a small muscle of the rotator cuff).

Now, if that tendon is a little inflamed, shortened, or simply “a bit edgy,” it can rub against the humerus bone or slide over the scapula.

And every now and then… it snaps.

Or it could be the biceps tendon (long head), which moves slightly out of its groove like a slipping elastic band.

And let’s not forget about the synovial fluid: microscopic bubbles form and burst when the arm moves at certain angles.

Nothing is broken: it’s just your body doing its beatbox.

 

Okay, But Is It Safe? Can I Keep Doing Lateral Raises?

In most cases?

Yes, absolutely.

If you don’t feel pain, burning, tingling, or a loss of strength, the noise is just a “special effect” of your body.

However. (And there’s always a “however”)

The noise might be a small red flag.

Maybe not today. Maybe not tomorrow.

But it could indicate that the mechanics of your shoulder are not as smooth as they should be.

And over time, if you’re not careful, you could end up with:

• Tendon inflammation.
• A subacromial impingement.
• Chronic rotator cuff weakness.
• Discomfort that forces you to skip shoulder day (and nobody wants that).

 

Shoulder Anatomy (Gym Version)

The shoulder is like the “Transformer” of our body.

It is full of movable parts, rotating pieces that work together with coordination worthy of an Olympic gymnastics team.

It is a ball-and-socket joint (or “enarthrosis,” if you want to throw expert words around), which means it has maximum mobility but… minimal intrinsic stability.

The main parts are:

• Humerus = the arm bone.
• Scapula = your “rear wing.”
• Clavicle = that stick in the front that connects everything.
• Rotator cuff = 4 ninja muscles that stabilize the joint.
• Subdeltoid and subacromial bursae = little fluid-filled sacs that reduce friction.

When one of these parts starts malfunctioning, even slightly… the sounds begin.

 

The Real Causes of the Noise (Beyond Gas and Tendons)

Besides the usual suspects like snapping tendons and bursting gas bubbles, there are other causes that can turn your shoulder into a mini orchestra:

• Early osteoarthritis: yes, it can affect you even at 30, especially if you train heavy and improperly.
• Internal scarring or calcifications after minor traumas or chronic inflammations.
• Joint instability: perhaps the head of the humerus moves too much in its “socket.”
• Muscle imbalances: overactive trapezius, lazy posterior deltoid… a disaster.

And all these things can generate noises even in the absence of pain, at least initially.

 

What Really Worked for My Cracking Shoulders

One day, while talking with a guy at the gym, I told him about the noise I heard every time I did lateral raises.

He said he had been through it too, and that in his case it was due to slightly stuck scapulae and muscles that were too tight around the shoulder.

So I decided to start working on it myself before things got worse.

And no, no witchcraft, needles, or Tibetan horse essential oils.

Just a bit of applied science, sweat, and love for my scapulae.

Here’s what worked for me:

Targeted Stretching for the Chest and Back

I knew my posture wasn’t exactly Greek statue-worthy, so I started by freeing up the areas that were chaining my scapula.

• Chest stretch against the wall: arm at 90°, torso rotated.
• Daily practice for a little extra freedom every day.
• Knee-based lat stretch with a bench: I pushed my chest toward the floor until my back was screaming in Sanskrit.

Result?

My scapulae started moving again, and my shoulder stopped sounding like an old door.

Foam Rolling on the Upper Back

A classic.

But when done right, it changes everything.

A stiff chest is the enemy of a mobile shoulder.

I rolled slowly, hands behind my head, breathing deeply.

I felt like a sandwich wrapped in aluminum foil, but after three minutes… clear skies.

Rotator Cuff Strengthening and Scapular Mobility

This part was the game changer.

I did exercises with resistance bands (external rotations, face pulls), YTW movements, and the classic wall slides.

Yes, I looked like a frustrated mime.

But my rhomboids were silently applauding.

The goal?

To teach the scapula to do its job as the shoulder’s bodyguard.

Lighter, Slower, More Mindful Lateral Raises

No more 40-pound dumbbells flung around like frying pans.

I lowered the load, increased control, and… I started feeling my deltoid work instead of my tendons crying.

The result?

My shoulders still make a pop here and there occasionally.

But it has become like the sound of a vintage vinyl record:

It doesn’t disturb, it’s part of the experience.

It’s no longer an alarm. It’s just… personality.

 

When to Be Concerned (and See a Professional)

I know, the temptation to let it slide is strong.

“It doesn’t hurt too much,” “I live with it,” “maybe it’ll go away on its own”…

We’re not doctors here, but we’re smart enough to understand the warning signs.

If, along with the noise, you feel:

• The noise becomes increasingly frequent or louder.
• Pain begins to appear, even if only slight.
• You feel weakness when lifting or rotating your arm.
• You get the sensation that the shoulder locks up or is less stable.

Then it’s time to get it checked by a specialist.

Because there might be something more serious beneath the surface, such as:

• Subacromial impingement – when the supraspinatus tendon gets “pinched” between the scapula and the humerus during movement.
• Bursitis – an inflammation of the synovial bursae, causing friction and discomfort.
• Rotator cuff tear – small strains that may not hurt immediately but worsen over time.
• Subluxation – the humerus moving too much in its socket, creating instability.

Ignoring these signs can lead to weeks (if not months) of downtime, chronic pain, and difficulties even with the simplest movements.

So it’s better to act in time, get evaluated, and – if necessary – follow a personalized recovery plan.

No drama, but nothing to underestimate either.

 

Protruding Shoulder? It Could Be Part of the Problem

Have you ever noticed a shoulder that seems more “jutting out” or pointed compared to the other?

It could be:

• A winged scapula: the scapula sticks out from the back.
• A kyphotic posture (a hunch): pushing the shoulders forward.
• Joint hypermobility: too much freedom for the head of the humerus.

All of these can lead to instability and… noises.

 

What to Do

• Strengthen the scapular stabilizer muscles: lower trapezius, rhomboids, serratus anterior.
• Work on your posture.
• See a sports physical therapist who can assess you with specific tests (like the wall push-up or scapular cable test).

If there is a structural problem, a personalized program is needed.

YouTube is not enough.

 

Other Body Parts That Creak

The shoulder is just the rockstar of noise.

But it isn’t alone on its noisy tour.

Here are other areas that go “crick-crock” during workouts:

• Knees when you do squats (the infamous patellofemoral crepitus).
• Ankles when you walk or jump.
• Elbows when you do curls or extensions.
• Wrists when you perform push-ups or snatches.

The principle is the same:

Movement, pressure, friction, bubbles, tendons.

As long as there’s no pain?

We’re in the realm of normal.

 

RELATED:》》》 Why Do I Only Feel Lateral Raises in My Arms and Not My Delts?

 

 

Conclusion

Training with cartoonish sounds may seem odd.

But it’s much more common than you think.

The secret is not to silence your joints, but to understand what they are telling you.

• If there is no pain: work on mobility, posture, and control.
• If there is instability or tension: strengthen the deep muscles.
• If pain sets in: see a doctor, get a diagnosis, and follow an action plan.

And remember:

The true athlete isn’t the one who “lifts the heaviest,” but the one who can keep lifting for years without breaking down.

Okay, I admit it.

I, too, was for years a devoted practitioner of the sacred overhead press.

The scene was always the same.

I positioned myself under the barbell with the look of someone about to enter battle, and then I decisively unracked it.

I felt like a warrior.

And for a while, I was.

Until I began asking myself two questions.

Why were my shoulders not growing as I had hoped?

Could it be that I was doing something wrong, even though I was performing the “perfect exercise”?

Spoiler: yes, absolutely possible.

 

Anatomy of the muscles involved in the overhead press

Let’s put it this way: doing the overhead press is a bit like conducting an orchestra of muscles.

The undisputed protagonist is the anterior deltoid.

The one that makes you look more “powerful” from the front, but which – as we repeat – is already working a lot in many other movements.

Then we have:

• Lateral deltoid: It comes into play, but with less intensity.
• Upper trapezius: It helps stabilize the load in the final phase of the push.
• Triceps brachii: These extend the elbow when the barbell goes up.
• Core muscles: Yes, the abdominals and lower back are involved to keep you upright.
• Glutes and legs: They stabilize, especially in the standing version.

In short, it is a multi-joint exercise where the body works as one system.

But this, as we will see, is also its limitation for the specific growth of the deltoid.

 

Benefits of the overhead press

Okay, we’ve said it’s not the best exercise to isolate the shoulders…

BUT IT’S NOT WORTH DISMISSING, quite the opposite.

Here’s what it gives you:

• Development of overall upper body strength.
• Stability and control of the upper body.
• Better posture (if performed correctly).
• Transferability to other athletic movements (pushes, throws, lifts).
• Easier progressive loading compared to other shoulder exercises (with a barbell you can gradually increase the weight).
• It also trains the core and stabilizers, which is no small feat.

In short, it is an excellent overall builder.

It just needs to be placed in the right context.

 

Strength and mass: two different goals

The military press is one of the best exercises for increasing strength.

If you want to become stronger at lifting things above your head (or simply feel like a Viking when you push something), it works great.

But if your goal is to make your shoulders look like two melons tucked under your shirt, then we need to talk seriously.

Muscle growth requires precise and targeted stimuli.

A muscle doesn’t understand whether you’re lifting 50 or 100 kg: it “feels” the mechanical stress, the time under tension, the stretch under load.

And in all of this, the overhead press has one big flaw: it almost exclusively stimulates the anterior deltoids.

The same ones that, to be clear, are already used every time you do:

• bench press,
• incline bench press,
• dips,
• push-ups,
• even when you proudly drag the grocery bag with minimal effort.

The result?

A puffed-up anterior deltoid, while the lateral and posterior parts are left behind.

And that is precisely where the secret to a “round,” visually wide, and harmonious shoulder lies.

 

 

The most common mistake: ego lifting

Do you relate to this?

I do.

Over time, I realized that I was doing the overhead press more for my ego than for effectiveness.

Heavy barbell, an excessively arched back like a Roman bridge, legs pushing in an “accidental” push press style…

In short, more than a shoulder press it had become a standing incline chest press with a side order of potential scoliosis.

Technique is everything.

And if you don’t have good scapulo-humeral mobility, if your lats are as stiff as two ironing boards and your thoracic spine is locked,

the overhead press becomes a festival of compensations.

And the target muscle?

Pretty much on vacation.

 

So, what to do then?

I’m not saying you have to toss the overhead press away like a stale sandwich from the cafeteria.

Quite the opposite.

They should be used, but in the right way and at the right moment.

If your goal is shoulder growth, then you need to hit all three portions of the deltoid:

• Anterior (which, as mentioned, is already overworked),
• Lateral (the one that makes you look wider),
• Posterior (often ignored but crucial for posture and aesthetic completeness).

How?

Here’s a mini strategy tested in the field:

• Keep the overhead presses, but lower the loads.
• Focus on control, slow and full movements.
• Alternate with dumbbell presses, Arnold presses, machine presses.
• Give room to lateral raises, face pulls, rear delt flyes, and cable variations.
• Work with high repetitions and short rest intervals to create a metabolic stimulus.

 

Science has its say

EMG studies (electromyography — those electrode tests that measure muscle activation) have shown surprising results.

When it comes to isolating the delts, lateral raises and rear flyes activate the muscle more intensely than the overhead press.

In a nutshell:

overhead press = more strength,

isolated raises = more hypertrophy.

 

Overrated or just misunderstood?

Here we arrive at the main question: are overhead presses overrated?

The honest answer: a bit, yes.

Not because they are useless, but because they are idolized without criteria.

They are treated as the only way to grow the shoulders, when in reality they are just one piece of the puzzle.

They are like Parmesan cheese: fantastic, but you can’t make carbonara with only that.

 

Proper execution of the overhead press

Setup:

Feet shoulder-width apart.

Glutes tight.

Abdomen contracted.

Scapulae slightly retracted.

Barbell resting in the “rack position”: at clavicle height.

Movement:

Push upward in a straight line.

Avoid leaning forward: the barbell should end up above your head, not in front of your nose.

Slightly straighten your head to allow the bar to pass.

Finish with a controlled joint lockout, without losing tension.

Breathing:

Inhale before the push.

Exhale at the top or when you pass the hardest part.

It sounds simple.

But doing it well takes time, mobility, and humility.

 

 

Overhead press variations

Do you have trouble with the classic version? Or do you simply want variety?

Here are the options:

1. Seated Overhead Press
   Seated on a bench with a vertical back, press the barbell (or dumbbells) overhead while keeping your back well-supported.
   Stable, precise, all shoulders.
2. Dumbbell Overhead Press
   Either seated or standing, press two dumbbells overhead with a natural trajectory and control.
   Excellent for range of motion and stabilizers.
3. Arnold Press
   Start with the dumbbells in front of your face, palms facing you.
   Rotate your wrists during the push until your palms face forward at the top.
   Engages more heads of the deltoid.
4. Machine Shoulder Press
   Sit down, grip the handles, and push upward following the machine’s guide.
   Zero stabilization, maximum muscle concentration.
5. Z Press
   Seated on the floor with legs straight and back upright, press the barbell overhead without losing balance.
   Zero cheating, total control.
6. Push Press (with a dip)
   Stand up, give a small leg dip and use it to help push the barbell overhead.
   Less isolated, more athletic.

There is variety for all tastes.

The important thing is to choose the one that suits you – and not your ego.

 

Frequency, sets, and repetitions: How often should you do it?

It depends on your goal.

But here are a couple of practical schemes:

For strength (like powerlifting):

• 2 times a week.
• 4–5 sets of 3–6 reps.
• Load >80% of your one-rep max.
• Long rests (2–3 minutes).

For muscle growth:

• 1–2 times a week.
• 3–4 sets of 8–12 reps.
• Moderate load.
• Longer time under tension.
• Short rests (60–90 seconds).

Example in an upper/lower split:

Monday: seated dumbbell press 4×10.

Thursday: military press 4×6 (heavier).

Example full body:

Monday: overhead press 3×8.

Wednesday: push press 3×5.

Friday: Arnold press 4×12.

The key?

Don’t do it once in a blue moon.

Shoulders, like any muscle, love consistency.

 

Overhead press and shoulder issues

Now the dark side.

The overhead press can be a blessing or a curse, depending on your structure.

If you have:

• Rotator cuff problems.
• Shoulders that lean too far forward.
• A rigid chest.
• Poor scapular control.

…the overhead press can become a nightmare.

Pain?

Impingement?

Chronic inflammation?

Welcome to the world of those who didn’t listen to their body.

It requires mobility, control, and proper technique.

Or, safer alternatives.

 

Better to do the overhead press in front or behind the head?

Here the answer is simple: in front. Always.

The “behind the neck” version is an ‘80s vintage trap.

The range of motion is forced.

The rotator cuff is unnaturally stretched.

And for many it is just an express ticket to the physiotherapist.

If you really want a different stimulus, try a Z Press or an Arnold press.

But leave the bar behind your head. It’s not worth it.

 

Common mistakes in the overhead press (and their consequences)

1. Excessive arching of the back.
   Consequence: lumbar stress and compromised posture.
2. Pushing too far forward.
   Consequence: more chest work than shoulder activation.
3. Lack of lockout at the top.
   Consequence: reduced trapezius activation and instability.
4. Half-range movement.
   Consequence: incomplete stimulus and a compensatory habit.
5. Wrist bending backwards.
   Consequence: joint pain and risk of injuries.
6. Excessive load for the ego.
   Consequence: all of the above, plus a long-term plateau.

In short, the overhead press is powerful…

but it does not forgive.

It must be performed with brain, not just heart.

 

RELATED:》》》What’s Causing My Shoulder Press to Plateau Even After Increasing Volume and Calories?

 

 

Conclusion

Overhead presses are often overrated, yes…

but only when they are used incorrectly, out of context, or treated as the sole shoulder exercise on the planet.

You don’t have to throw them away, but learn to give them the place they deserve.

Focus on what your shoulders really lack: isolated work on the lateral and posterior deltoids.

Forget the obsession with heavy weights and focus entirely on the quality of the movement.

Train your shoulders at least twice a week, with varied stimuli, new angles, and a good mix of free weights, cables, and machines.

Do not just follow the program: listen to how your body reacts.

Because that is how real shoulders are built: with method and consistency.

Do you have an experience to share with the overhead press?

A doubt, an injury, a variation that changed your training?

Write it in the comments!

We’ve all been there.

You walk into the gym full of good intentions, grab the dumbbells, position yourself for lateral raises and… go!

The first two movements go fine.

Then, all of a sudden, you feel that annoying tension creeping up your neck.

Your traps. Again.

These darn muscles always seem to steal the spotlight.

And what about your lateral deltoids?

They’re supposed to be the main actors, but they end up playing extras.

It’s enough to make your head spin.

 

Why does it happen? Spoiler: It’s not entirely your fault

So, let’s start with one thing: the traps are clever.

They’re big, strong muscles that are always ready to help.

They activate easily because they’re designed to assist with a lot of upper body movements.

When you lift your arms laterally, as in dumbbell lateral raises, you’re trying to target the middle deltoid.

It’s responsible for that “rounded shoulder” look that really pops on an action figure.

But the problem is that your body automatically chooses the most efficient way to move.

And guess what?

If your lateral deltoids are weak, or you’re not activating them correctly, your body passes the baton to the upper traps.

It’s a bit like when there’s always that one friend in a group who takes charge even if no one asked.

That’s your traps for you.

 

The Number One Mistake: Poor Form

Okay, I know it sounds trivial, but form matters.

It matters a lot.

Most people do lateral raises thinking only about “lifting the weight.”

So you end up with a movement that’s half a baseball swing and half a karate chop.

And when you lift the dumbbells too high, or with too much momentum, who comes to the rescue?

Exactly. Your traps.

To isolate the lateral deltoids, you almost have to think of pulling them away from your ears.

Something like “away from the ears and straight out to the sides.”

I always say: don’t just lift the dumbbells, move your hands away from your body.

It’s a completely different mindset.

And it changes everything.

 

Practical Tips: How to Quiet Your Traps

• Slightly inclined wrists:
  Tilt your wrists forward as if you were pouring water from a jug.
  It helps reduce the activation of the upper traps.
• Stop at 90°:
  There’s no reward for going beyond 90° in lateral raises.
  In fact, the higher you go, the more you involve your traps.
• Control the weight:
  If you’re using 12‑kg dumbbells and look like a bar fighter, it might be time to downsize.
  (Trust me, lateral deltoids love slow, controlled repetitions.)
• Lean against an inclined bench or wall:
  It helps you avoid cheating and forces you to use the right muscles.
• Pause isometrically:
  Stop for a second at the top.
  You’ll feel if you’re working the right muscle.
  (And if you don’t feel the burn in the right spot, you’re using the wrong one.)

 

A Nerdy Touch: Anatomy Backs Us Up

Without turning this into a medical lecture, know that the upper traps are connected to the elevation of the scapula.

Every time you lift your shoulders even a little, they activate.

The lateral deltoid, on the other hand, is more reserved and needs a controlled environment to do its job.

Imagine your scapula as a dance floor – you have to give the deltoid enough space to move without the traps stepping on its toes.

 

 

My Breakthrough: From a Stiff Neck to Rounded Shoulders

When I first started seriously training my lateral deltoids, it took me MONTHS to figure out what I was doing wrong.

I watched tutorials and tried a thousand variations.

But my neck was always on fire.

And the results? Practically zero.

Then I started filming myself.

I slowed down the movement.

I used light weights without any shame.

And I focused solely on muscle control.

One day, after a perfectly executed set with 6‑kg dumbbells (yes, SIX), I felt that fire in my deltoids like never before.

I looked in the mirror and thought:
“Okay. We’ve finally got this.”

 

Sometimes It’s (Also) the Genetics’ Fault

And no, it’s not just an excuse we tell ourselves to feel better.

Let’s be honest: no matter how hard we work, some people start with an advantage.

And I’m not just talking about that guy in the gym whose shoulders are wide even when he breathes.

There are people who, genetically, have more dominant traps.

• More hyperactive.
• More prone to kicking in at the slightest stimulus.
• Perhaps you played sports as a kid that overused them (like swimming, rugby, or climbing).
• Or maybe you were just born that way.

It’s a bit like those who have never done ab workouts but sport a perpetual “turtle” torso.

So yes, it’s frustrating but also enlightening.

Because if you know your traps are genetically “invasive,” you can work even more consciously to manage them, which means:

• More attention to technique.
• More isolation exercises.
• More mental focus (mind-muscle connection, baby).
• And maybe even exercises to relax them (foam roller, stretching, massage gun, etc.).

Genetics isn’t a sentence.

It’s just one variable.

It’s up to you to decide what to do about it.

 

Hands, Fingers, Wrists… Yes, They Can Also Ruin Your Workout

Spoiler: the way you grip the dumbbells can throw everything off.

It may seem trivial, but grip and finger positioning matter.

During lateral raises, many people grab the dumbbells with a strangling grip… like when you clutch the steering wheel on the highway after hitting a pothole.

That tension travels up the forearm, then to the shoulder, and BOOM: the traps automatically kick in to “stabilize.”

A chain reaction that always ends the same way:
a stiff neck and deltoids on vacation.

Here are some practical pointers:

• Soft but firm grip:
  You don’t need to crush the dumbbells.
  Think of “resting” them in your hands, holding them securely but without overdoing it.
• Slightly flexed wrists downward:
  The famous “jug trick” works because it prevents you from using your traps to lift.
  It forces you to use your deltoids to push “outward.”
• Relaxed fingers, but not limp:
  The more you relax your fingers, the less tension travels up to your neck.
  If it sounds odd, try it with cable laterals: hold the handle only with your thumb and index finger.
  You’ll notice the difference.

Is it a minor detail?

Yes.

But sometimes it’s precisely that detail that changes your entire workout.

 

Alternative Exercises That Bench the Traps

Sometimes, even with the right technique, the traps still find a way to intrude.

You know what? Let’s change the approach.

Here are a few alternative exercises to really put the lateral deltoids in the spotlight (and keep the traps at bay):

• Seated or Inclined Bench Cable Lateral Raise:
  Using the cable gives you constant tension and the position minimizes momentum.
  In short, if the traps try to interfere… you catch them immediately.
• Chest-Supported Lateral Raises:
  You can do these on an inclined bench with your torso supported.
  This completely eliminates any “swing” effect and forces the deltoids to do the work.
• Light Dumbbell L-Flyes:
  A movement similar to a “lateral raise + external rotation.”
  It’s more challenging and technical, but excellent for keeping the traps out of the game.
• Band Lateral Raises:
  Resistance bands work wonders for those who struggle to feel the muscle at work.
  They’re economical, convenient, and you can even use them while watching Netflix.

Try them and see for yourself.

 

 

Stretching, Myofascial Release, and Recovery: The Invisible Allies

Because sometimes the problem isn’t activation but chronic tension.

Let’s be clear: if your traps are perpetually contracted, no matter how much you try to “turn them off” during your workout, they’re already fired up.

In that case, you need a reset.

• Targeted stretching for the upper traps:
  Simple but effective: tilt your head to the side, drop the opposite shoulder, and breathe.
  Hold the position for at least 30 seconds.
  Do it every day for a week and you’ll notice a change.
• Foam roller or massage ball between the trap and scapula:
  It hurts like crazy (at first), but it releases tensions you’ve been carrying for months.
• Post-workout relaxation techniques:
  Yes, even a stretching session with relaxing music can help you tell your body:
  “Hey, you don’t need to fire up the entire trap every time I lift a spoon.”

Sometimes improving muscle recruitment isn’t about how hard you train, but how well you recover.

 

Everyday Posture: Your Traps Work Even When You Don’t Notice

Your sitting posture can sabotage your workout.

Last but not least: your posture.

If you spend hours with slumped shoulders, a forward head, and your face buried in your smartphone…

Guess who’s working all day?

Exactly. Your usual traps.

This chronic tension not only makes them hyperactive, but also “programs” them to be the first to react whenever you lift your arms.

Pay attention outside the gym too:

• Sit with a neutral spine.
• Frequently pull your shoulders back.
• Take breaks every hour if you work on a computer.
• Breathe more deeply.

It might not seem connected, but it is.

Your body won’t reset just because you’ve stepped into the gym.

 

Conclusion

If your traps keep taking over, you’re not “broken” and you’re not “doing everything wrong.”

You’re simply following a path your body knows too well.

The trick is to force it to choose the less-traveled road.

The one that’s slower, more challenging, but decidedly more effective.

Training your lateral deltoids requires patience, attention, and a certain humility.

It’s not about how much weight you lift, but how you lift it.

And trust me, when you start seeing that rounded shape emerging under your shirt, you’ll know it was all worth it.

Okay, friend.

Let’s have a locker room chat.

It’s back day.

You’re pumped.

Pre-workout circulating like lava in your veins.

Right playlist in your headphones.

You rack up the barbell, perform a row like a Spartan warrior, and then BAM…

Lats on fire.

Biceps pumped.

Traps that look like two mountains.

And the rear delts?

Gone into thin air.

As if they’re on vacation in the Maldives.

No sensation.

No pump.

Nothing.

But why does this happen?

And above all… how the heck do you fix it?

I’m telling you everything.

With some uncomfortable truths, a few tricks to try tomorrow, and a bit of laughter along the way.

 

Who Are the Rear Delts, and Why Do They Take It Easy

The rear delts are the “silent cousins” of the shoulders.

They’re at the back, unseen in the mirror (so they’re already at a disadvantage), and they don’t shout for attention like the biceps or chest do.

Anatomically, they’re responsible for horizontal abduction of the shoulder and external rotation.

Translated: they pull the arm outward and backward.

They’re small, but essential.

They stabilize the shoulder, improve posture, and complete that “3D shoulder” look everyone wants.

Without them, you look bulky in the front and… meh in the back.

 

The Main Problem: Lats Steal the Show

Here’s the deal.

When you do a pulling exercise (rows, pull-ups, pulley, etc.), the lats kick in immediately.

They’re big, strong, and most importantly… they’re the first to say “I’ve got this!”

The result?

They do all the work, along with the traps and biceps.

The rear delts end up as mere wallpaper.

Not because they don’t want to work.

But because no one has asked them properly.

 

 

Form (and Angle) Matters. And How It Matters.

If you row with your elbows tight to your torso, you’re telling the lats: “Take it all.”

The rear delts, on the other hand, want a wide angle.

Think of your elbows opening outwards, almost forming a T with your torso.

And above all, you must slow down.

No jerking.

No hip thrusts.

You need to isolate the movement, control it.

The rear delts don’t like chaos.

They want precision, time under tension, slow and sexy movements.

 

If You Don’t Feel It, It Doesn’t Grow

If you don’t feel the muscle working, you’re not using it to its fullest.

Period.

And this is doubly true for the rear delts.

Studies (and plenty of gym experiences) actively thinking about the muscle during an exercise increases its activation.

So no, you’re not weird if during a set you think, “I want to feel these damn delts!”

Do it.

Focus.

Close your eyes if you have to.

Slow it down.

Feel them work.

 

The Pre-Fatigue Trick: Wake Them Up First

One of the most effective methods to force the rear delts to participate is pre-fatigue.

What does that mean?

You isolate them with a light exercise before starting your compound moves.

For example:

• 2 light sets of reverse flyes with dumbbells or cables, high reps, maximum control.

You “wake them up.”

Then you move on to rows or pull-ups…

And they activate more because they’re already on alert.

It works.

Proven.

And trust me, you’ll feel it inside.

 

But I Already Train Them… Maybe Too Much?

Be careful of the opposite too.

If you’re doing too many direct and indirect sets (especially if you’re pushing heavy on military press, snatch, push press, etc.), you might have overcooked them.

And when a muscle is tired, it doesn’t activate well.

It’s like it’s saying, “No thanks, I’m out today.”

So watch your weekly volume.

2–3 targeted sessions per week are enough.

Quality always beats quantity.

 

Other Factors Sabotaging You (Without You Knowing)

• Desk posture: Are you slouched all day? Shoulders rolled forward? The rear delts stretch too much and become deactivated.
• Zero stretching: Scapular mobility is key. If you’re stiff, the muscle performs poorly.
• Over-reliance on machines: Machines are convenient, but they often “guide” you too much and limit neuromuscular activation.
• Neglected technique: It’s not enough to do the exercise; you have to do it right. Mechanics matter.

 

Muscles Involved in Pull Exercises: Who Works Behind the Scenes

When it comes to pull workouts, we’re talking about an entire team.

And not one that settles for the bare minimum.

Here are the main players:

• Latissimus Dorsi: The king of back muscles. It originates from the vertebrae and attaches to the humerus. It’s essential for adduction and extension of the arm. It’s what gives you that inverted V look.
• Trapezius (divided into upper, middle, and lower): Controls the elevation and retraction of the scapulae. Fundamental for posture and “pulling correctly.”
• Rhomboids: Work alongside the middle traps to bring the scapulae closer together. Without them, your rows suffer.
• Rear Deltoid: Here we are. It pulls the arm backward and externally rotates it—but only if you activate it properly.
• Biceps Brachii: Often does too much, stealing the spotlight. It assists in elbow flexion.
• Brachialis: Works with the biceps in flexion, but deeper.
• Forearm extensors and rotator cuff muscles: Stabilize the entire shoulder system.

A perfectly orchestrated system—but one that can easily become unbalanced if one part works too much (lats and biceps, I’m looking at you) while another stays lazy (hello, rear delts).

 

Bent-Over Row with Barbell: Blessing or Curse?

The bent-over barbell row is a classic.

But…

Why don’t you often feel the rear delts?

• Your elbows stay too close to your torso (focus on the lats).
• You use too heavy a load and compensate with a low back or neck.
• You focus on pulling the barbell toward your navel, not toward the upper stomach or sternum.

 

How to Do It RIGHT

• Feet shoulder-width apart, knees slightly bent.
• Bend forward about 45° with a neutral back.
• Pull the barbell toward your nipple line (not your stomach!), opening your elbows.
• Pause at the top.
• Lower it in a controlled manner.
• Maintain tension on the rear delts and upper back.
• Add variations like the snatch grip row to further emphasize the rear shoulder.

 

Pull-Ups: Why Don’t You Feel the Rear Delts?

Ah, pull-ups.

The ultimate test of gym self-esteem.

But if you don’t feel the rear delts, it’s not their fault.

Here’s why:

• You use a grip that’s too narrow or too supinated (engaging the biceps more).
• You initiate the movement from the arms, not the scapulae (losing scapular retraction).
• You pull upward, but not “backward.”

 

How to Fix It

• Set a grip slightly wider than your shoulders, pronated.
• Always start with a slight scapular retraction.
• Think about pulling with your elbows downward and slightly backward.
• Be careful not to “close” your shoulders too far forward at the top.
• Incorporate scapular pull-ups as activation before your main sets.

 

Lat Pulldown and Cable Rows: The Realm of Illusions

These two exercises are loved yet underrated.

And they’re often performed poorly.

The most common issues:

• Pulling with the hands and biceps (zero elbow movement).
• Wrong angle (pulldown too straight).
• No scapular retraction.
• Elbows kept too close: the rear delts sleep.

 

How to Do Them RIGHT

Lat Pulldown:

• Use a medium-wide, pronated grip.
• Sit properly and lean back slightly.
• Start with the scapulae, then pull your elbows down toward your hips.
• Squeeze hard at the bottom.
• Return slowly.

Cable Row:

• Avoid pulling with just your hands.
• Use different attachments (triangle, bar, rope) to change the stimulus.
• Pull with wide elbows to engage the rear delts.
• Maintain a stable and controlled position.

 

 

Building a Strong Back: Exercises and a Weekly Plan

Want a back that looks sculpted in granite?

You need to mix thickness, width, details, and stability.

Key exercises:

• Rows with Variations
  • Bent-over barbell row: Already detailed above; use it to develop thickness in the upper back, emphasizing elbow flare.
  • Dumbbell row (unilateral or bilateral): Same lean, but with more freedom of movement. Emphasize contraction and improve muscle focus. Great for isolating and correcting imbalances.
  • T-Bar row: Grip the handle, lean your torso, and keep your feet wide. Pull the bar toward your chest or stomach, depending on the area you want to target. A narrow grip emphasizes the lats; a wide grip targets the rear delts and upper back.
  • Snatch grip row: A wide-grip barbell row variation. Hits the rear delts and entire posterior chain harder. Requires more control and stability.
• Pull-Up / Lat Pulldown
  • Pull-ups (pronated grip): Already discussed above; keep your scapulae active and maintain a slightly oblique trajectory.
  • Lat pulldown: No need to repeat—it’s been covered. Focus on control and varying your grip.
• Face Pull and Reverse Flyes
  • Face pull (with rope on cables): Use a neutral grip. Pull the rope toward your forehead, opening your elbows. At the top, externally rotate your wrists (as if showing your palms). Squeeze maximally, then return slowly.
  • Reverse flyes (with dumbbells or on the pec-deck): Keep your arms semi-straight, performing a wide “butterfly” movement backward. Either do this with a bent torso or supported on a bench. Focus on the rear delts, not the traps.
  • Cable rear delt fly: A cable variation offering constant tension. Great for isolation work on rear delts.
• Deadlift and Romanian Deadlift
  • Deadlift: Feet under the bar, using a mixed or pronated grip. Keep a straight back, drive with your feet, and pull with your hips. Execute an explosive upward movement and a controlled descent.
  • Romanian deadlift (RDL): With slightly bent knees, move primarily at the hips. The barbell descends along the thighs to mid-shin. Feel the stretch in your hamstrings and glutes. Excellent for the posterior chain (hamstrings, glutes, lower back).
• Shrugs and Trap Bar Row
  • Shrugs: Grip at your sides with relaxed shoulders. Lift your shoulders toward your ears without rotating them. Squeeze at the top, then lower slowly.
  • Trap bar row: Grip the trap (or hex) bar, lean your torso, and pull toward your navel with a neutral grip. It’s a great mix between a row and a deadlift, very convenient for those with back or shoulder issues.

Accessory and Mobility Work

• Band pull-apart: Hold a resistance band at shoulder height with straight arms. Pull it apart until it touches your chest. Perfect for warming up the rear delts and improving scapular control.

• Shoulder mobility drills: Includes banded external rotations, wall slides, PVC dislocates, and other movements to enhance joint range and reduce injury risk.

Suggested Weekly Training Plan

• Monday (Back Thickness): Bent-over row, T-bar row, Face pull, Deadlift
• Wednesday (Pull and Width): Pull-up, Lat pulldown, Reverse pec deck, Shrugs
• Saturday (Focus on Rear Delts + Mobility): Cable rear delt fly, Snatch grip row, Band pull-apart, Shoulder mobility drills

Extra Tips:

• Use light to moderate weights for isolation movements like face pulls, reverse flyes, and rear delt cable flyes. Prioritize control and mind-muscle connection over load.
• For compound lifts like pull-ups and lat pulldowns, stick to moderate reps (8–12) and emphasize slow, controlled motion—especially on the way down. It’s not about going heavy; it’s about being intentional.
• Don’t chase numbers—chase the burn. If you can’t feel your rear delts working, scale it back and refine your form.
• Keep your chest open and your scapulae moving. Good posture sets the stage for proper activation.
• Include mobility work regularly: banded external rotations, wall slides, and PVC dislocates keep your shoulders happy and your gains sustainable.

 

How to Know if Your Rear Delts Are Weak

Here are some warning signs:

• “Notre Dame hunch” posture (shoulders forward, protruding scapulae).
• Zero muscle sensation during pull exercises.
• Noticeable asymmetry between the front and back of the shoulders.
• Recurrent shoulder injuries (weakness equals instability).
• Poor control in scapular movements.

A simple test?

Try light face pulls for 15 reps.

If you feel nothing, or only your biceps/traps, there’s work to be done.

 

Benefits of Regularly Training the Rear Delts

• Improved posture: No more office hunch.
• Injury prevention: A stable shoulder is a happy shoulder.
• Complete aesthetics: A thick back and rounded shoulders from every angle.
• Better performance: In bench, pull-ups, military press.
• Counteracts muscle imbalances: Front delts and chest stop dominating.

 

Advanced and Less Common Exercises for Rear Delts

If you’re serious, here’s the PRO level:

Reverse Cable Cross

Set the cables low, cross the handles, and pull upward in an “X” shape.
The unique angle hits the rear delts and upper traps with constant tension.

L-Fly on Cable

Anchor your elbow at your side and externally rotate your forearm using a cable.
This hits the rotator cuff and rear delts—perfect for joint health and precision work.

Incline Y-Raise

Lie face down on an incline bench and raise your arms in a “Y” shape.
Slow, controlled, and humbling. Great for scapular control and rear delt isolation.

Landmine Rear Delt Row

With your torso inclined and hands gripping the bar sleeve, row toward your upper chest using wide elbows.
Hits the rear delts with a unique resistance path—great for variety and overcoming plateaus.

These exercises hit the rear delts from different angles and in various ways.

Few do them.

You’ll be among the few who are smart.

 

Grip and Hand Spacing: When They Matter and Why

The grip changes everything.

• Tight and supinated: More emphasis on the biceps.
• Wide and pronated: More activation of the upper back and rear delts.
• Neutral: A good mix, useful for both cables and dumbbells.
• Snatch grip (extra wide): Superior activation of the rear delts.

 

When to Change Your Grip

• If you don’t feel the target muscle.
• If you hit a plateau in your progress.
• If you experience joint pain.
• If you want variety without changing the exercise.

 

RELATED:》》》 Deltoid Development: Should You Isolate the Front, Side, and Rear?

 

 

Conclusion

Not feeling them doesn’t mean they’re not there.

It means you’re not speaking their language.

They’re muscles that need to be conquered.

Educate yourself.

Stimulate them with patience.

They might not show up immediately, but when they explode…

They completely change your posture, aesthetics, and strength.

So from today, stop treating them like background extras.

Make them the stars.

Give them the attention they deserve.

Because there’s nothing more satisfying than looking in the mirror and seeing those rounded shoulders, with the back finally present and sculpted.

Still here?

Good on you.

Now you have no more excuses.

You already have everything you need.

Your rear delts are watching…

And they expect you to finally bring them into the spotlight.

Let me paint a picture you might know well.

You’re at the gym.

You’ve got dumbbells in hand.

That playlist is on and you’re feeling invincible.

You’re doing lateral raises, aiming for those Greek statue shoulders.

You lift.
You lower slowly.
You resist.
You focus.

But nothing.

Your lateral delts… no fire.
No burn.
Not even a hint.

And then you ask yourself:
“Am I doing something wrong? Or is it just the way I’m built?”

Spoiler: you’re not defective. But something does need fixing.

 

The mystery of the “missing” delts

First of all: lateral delts aren’t easy to feel working.

Not for everyone.
And not in every set.

Maybe you feel tired after your workout, maybe your traps are sore, maybe your arms are trembling.

But the side delts?

Quiet, like they weren’t even invited.

And the truth is… they often weren’t.

 

Form: the holy grail of lateral raises

If there’s an exercise people mess up the most, it’s this one.

Bad lateral raises are more common than carb jokes on a diet.

The issue?

It seems simple.

“Grab the dumbbells and lift.”

But nope.

Every detail matters:

• Arms shouldn’t be straight like rulers, but slightly bent.
• Don’t “pull” with your wrists—lead with your elbows.
• The raise must be controlled, not a throwback to a ’90s dance floor.

And if you feel your traps more than your delts?

It’s because you’re using too much weight and compensating with your upper back.

Ditch the superhero mask and drop the load.

Seriously.

Grab light dumbbells (yes, even 3-5 kg).

Do slow raises.

Pause at the top.

Lower with control.

You’ll feel the burn.

Maybe not a firestorm… but at least a BBQ.

 

Conscious Muscle Activation

I get it.

The first time someone told me about this, I thought it was fitness guru nonsense.

But I swear: truly focusing on the muscle you want to hit changes everything.

Don’t go through the set on autopilot.

Visualize your delts contracting.

Imagine they’re the only ones lifting the weight.

Want a tip?

Place a finger on your side delt as you raise.

Feel if it contracts.

If it doesn’t move, the trap is probably doing the job.

It takes practice.

It takes awareness.

But it’s like learning to drive: once you’re in the flow, you don’t mess up anymore.

 

So… if they don’t burn, do they still grow?

Yes.

The burn is a feeling, not a guarantee of growth.

Muscle growth (hypertrophy) comes from:

• Mechanical tension
• Muscle damage
• Metabolic stress

The burn is part of metabolic stress.
But not the only factor.

If you’re doing clean, technical reps, with good volume, and making progress over time…
the delts will grow, even if they don’t feel “on fire” every time.

That said… feeling the muscle helps, especially to know if you’re targeting the right one.

 

Frequency and volume: delts are not shy muscles

Want broad shoulders?

Then stop training them once a week like they’re a side dish.

Lateral delts respond well to volume and frequency.

You can hit them 2–3 times per week, even with just 3–4 sets per session.

Maybe one day with dumbbells, another with cables, another lying on an incline bench.

Variety, control, consistency.

Three magic words.

 

Not all muscles “scream”

Tough to accept, but it’s true.

Some muscles—because of genetics, fiber distribution, or neural connection—just don’t burn easily.

And lateral delts are often among them.

That doesn’t mean they’re not working.

Track your progress over time:

• Do your shoulders look wider in photos?
• Do shirts feel tighter on the sleeves?
• Do you have better control in overhead movements?

Those are real signals—more reliable than just chasing the burn.

 

Perfect lateral raise form (spoiler: it’s not that simple)

Alright, let’s dive deep.

Truth: lateral raises look like beginner moves, but they’re actually for muscle watchmakers.

To do them right, you need control, sensitivity, and a nice kick to the ego.

Here’s a step-by-step for a textbook lateral raise (or, let’s say, Olympian-statue-worthy):

Starting position

• Feet hip-width apart
• Knees slightly bent
• Neutral spine, chest up

Grip and arms

• Dumbbells at your sides, neutral grip (palms facing your body)
• Arms slightly bent, around 10–15° (not stiff like boards, not floppy like cooked spaghetti)

Movement

• Raise your arms out to the sides, no higher than shoulder level
• The elbow should “lead,” not the wrist
• Imagine pouring two jugs of water to the sides—but don’t rotate too much (no DJ turntable action)
• No swinging: lift in 1–2 seconds, pause briefly, lower in 3 seconds

Breathing

• Exhale as you lift
• Inhale as you lower

Mental focus

• Think only of your lateral delts. Block out everything else.
• No cheating from legs, back, traps—or thoughts of weekend cheat meals.

 

What muscles actually work during lateral raises? (Simple anatomy)

The star of the show is the lateral (middle) deltoid.

He’s the rockstar.

But like any rockstar, he’s never alone. Here’s the supporting cast:

• Lateral deltoid
  The main target.
  Originates from the scapula/clavicle, inserts into the humerus.
  Responsible for shoulder width. The V-taper hero.
• Upper trapezius
  Should stay calm, but when the weights are too heavy or you swing… he takes over.
  Lifts the shoulders instead of the arms.
  Result? Tired neck, not shoulders.
• Anterior deltoid
  Always ready to jump in, especially if you lean forward or lift too far forward.
• Rotator cuff and shoulder stabilizers
  Don’t move the weight, but keep the joint stable. (MVPs in silence.)
• Core and legs
  Yes, them too.
  They help keep you stable—like a tree in the wind.
  If your core’s weak, you’ll wobble and… goodbye control.

 

How many types of lateral raises are there? (Spoiler: more than you think)

Lateral raises aren’t just lateral raises.

They’re a whole family—with different vibes.

Changing the variation can help you:

• Hit the delts differently
• Improve mind-muscle connection
• And yes, maybe finally feel that elusive burn

Here are the main ones:

1. Standing dumbbell lateral raises (classic)
   • The most common
   • More freedom = easier to cheat
   • Great to learn, but needs full focus on form
2. Incline bench lateral raises (lying)
   • Lying on your side on an incline bench
   • No cheating here
   • Greater range of motion, constant tension
   • Burn? Oh yes.
3. Cable lateral raises
   • One of my favorites
   • Cables give constant tension—even at the bottom
   • Can be done standing, single arm, behind the back… endless options
   • Perfect for isolation
4. Leaning lateral raises
   • Lean your torso sideways using support
   • Changes the angle of work, delts activate earlier
   • Great for variety
5. Band lateral raises
   • Perfect at home or as a finisher
   • Tension increases as you raise = perfect end-of-set burn
6. 45-degree or scapular plane raises
   • Arms don’t go straight to the side, but slightly forward
   • Hits delts and some rotator cuff
   • Gentler on sensitive shoulders
7. Seated lateral raises
   • Forces you not to cheat with legs or torso
   • Pure focus on form
   • Great if you swing too much when standing

 

So… which one’s the best?

Honest answer?

All of them.

Use them in rotation.

Each version has a different angle, tension curve, and mechanical moment.

And your delts… love variety.

 

How many reps and how much weight?

When it comes to lateral delts, people love loading dumbbells like they’re deadlifting with their arms.

Big mistake.

Side delts are small, sneaky, and delicate.

Treat them like lats or quads?

They disappear—and traps take over.

So: better high reps, moderate weight.

A smart range to start with:

• 10–15 reps per set
• 3–5 total sets per session
• Weight that allows full control—no swinging or torso surfing

Want to intensify?

• Use classic bodybuilding techniques: rest-pause, drop sets, partial reps
• Add a couple of cable sets at the end to squeeze every last drop of strength

Lateral delts love stress…
but targeted stress.

 

How to stop traps from stealing the spotlight?

Ah, traps.

The annoying guy who crashes the party.

You’re trying to sculpt shoulders—and the trap jumps in, takes over, and BOOM… tight neck, big burn… but the delt?

Still waiting in line.

Here are 3 hard-learned tips:

• Keep shoulders down and relaxed during the movement
  Never shrug. Think about depressing the scapulae.
• Stop before arms reach ear level
  Once you pass 90°, traps shout “our turn!”
• Try the exercise with a slight forward lean (10–15°)
  Reduces upper trap activation and shifts the angle to better hit the lateral delt
• Contract glutes and core during the set
  Helps keep you stable and prevents swinging
  No human pendulum moves allowed

 

Lateral delts and genetics: how much do they really matter?

Let’s be real.

Some people are born with eagle-wing shoulders without lifting a finger.

Others train like beasts and get… “decent” results.

Does genetics matter?

Yes. But it doesn’t decide everything.

What matters:

• Muscle insertion points
• Length of the muscle belly
• Response to mechanical stimulus

But you know what doesn’t depend on genetics?

• Your drive to improve
• Your consistency
• Your smart training approach

You can have average genetics and still build stunning shoulders.

Maybe not IFBB-level… but enough to turn heads at the bar.

So no excuses.

Work with the body you’ve got—and make it a weapon.

 

How to fit lateral raises into an effective routine

Train push/pull/legs? Full body?

Upper/lower?

Doesn’t matter—lateral raises fit anywhere.

Here are some practical ideas:

Push Routine:

• After bench and overhead press, do 3–4 sets of slow lateral raises
• Alternate with french press or chest fly

Full Body:

• End the workout with 3 single-arm cable sets for pure isolation
• The muscle is already tired = maximum metabolic stress

Upper Day:

• Do supersets: lateral raises + light rows, or lateral raises + curls
• Great for maximizing the pump

Extra Shoulder Day:

• If delts are lagging, give them a bonus 20-minute session during the week:
  • 3 exercises
  • 3 sets each
  • All isolation

 

Common mistakes to avoid (so you don’t waste hours of training)

I’ve made them all.

Still see them every day in the gym.

Avoid these, and you’re already ahead:

• Using too much weight and swinging like a drunk pendulum
• Starting the movement from the wrists
• Shrugging shoulders during the raise
• Stopping halfway (honor the full range!)
• Going too fast, with no control

Remember: better one slow, focused set… than five done at blender speed.

 

Closing thoughts

If your lateral delts don’t burn, don’t panic.

It doesn’t mean you’re not building muscle.

But maybe you’re building slower, or less efficiently.

The secret isn’t chasing fire at all costs.

The secret is building with precision, care, and passion.

If the burn shows up—great.

If not—but you’re doing everything else right… they’ll still grow.

Your body isn’t a machine that sounds an alarm every time it builds muscle.

But I promise: if you keep training with intention, heart, and discipline…
those shoulders will show up.

My love for the strict overhead press was solid.

It was a constant in a routine that seemed perfect for building strength and control.

However, even the most reliable routine sometimes needs a breath of fresh air to keep motivation high.

During a gym session, a friend advised me: “Try the push press, push harder!”

I decided to take the leap.

With that small change, my energy at the gym exploded.

I discovered a new dynamic.

The push press allowed me to lift heavier loads and revitalize my workout.

It was a simple way to breathe new life into my routine and feel even more motivated.

 

What is the Strict Overhead Press?

The strict overhead press is the ultimate “old school” exercise.

It focuses entirely on the shoulders and triceps, without any external assistance.

I recall my initial attempt: I was there, laser-focused, every repetition a personal battle.

There was no room for error; every movement had to be perfect.

It was a bit like trying to lift the entire world, relying solely on your arms and shoulders, but often the strength would fail sooner than expected.

It was a true test of discipline!

During the lift, you rely exclusively on your shoulders, triceps, and a fully activated core to raise the barbell (or dumbbells in certain variations).

No help is provided by the legs to generate momentum, so every repetition depends entirely on stability and controlled movement.

Strict Overhead Press Execution

To execute it correctly, it is essential to maintain an upright and rigid posture.

The barbell is positioned at shoulder height, and from there you slowly push it upward until you reach a full extension of the arms.

Every phase—from the initial push to the controlled return—requires concentration, technique, and perfect muscular coordination.

 

What is the Push Press?

 

 

The push press, on the other hand, is somewhat the “rebel sibling” of the strict overhead press.

Here you don’t just rely on the shoulders: the legs come into play, transforming every repetition into a symphony of strength and coordination.

The first time I tried the push press, I was a bit skeptical.

It almost seemed like a “trick” to lift more weight.

But when I felt the impulse of the legs merge with the power of the shoulders, I immediately understood: this exercise is a true game changer!

Push Press Execution

The execution of the push press is simple yet powerful.

You stand with your feet shoulder-width apart and the barbell at shoulder height.

You perform a brief squat to gather energy from your legs.

Then, with an explosive movement, you push the barbell overhead, transferring all the power to your shoulders.

 

The Mechanics of the Push Press Movement: A Technical Deep Dive

1. Impulse Phase

The secret of the push press lies in a small squat that triggers the action.

It is the moment when the legs prepare to deliver that explosive boost.

2. Transition and Extension

After the initial jump, comes the extension phase.

The legs straighten, the core engages, and the shoulders take command, pushing the barbell toward the sky.

It is a perfect choreography, as if every part of the body knew exactly what to do in an almost magical harmony.

3. Completion Phase

Finally, the barbell is positioned overhead in perfect extension.

Absolute control is needed here: the core works to maintain balance, while the shoulders hold the line.

The result?

A feeling of power and precision that makes you think, “Hey, I’m really doing this right!”

 

Advantages of the Strict Overhead Press

• Muscular Isolation:
  Ideal for focusing exclusively on the shoulders and triceps. If your goal is to sculpt and strengthen these areas, this exercise is an excellent choice.
• Movement Control:
  Every phase of the exercise is performed rigorously. For those who love precision and control, it is a real pleasure to maintain a clean and stable movement.
• Simplicity of Execution:
  A straightforward, “old school” movement that allows you to focus on pure strength, without the influence of other muscle groups.

Disadvantages of the Strict Overhead Press

• Load Limitation:
  Because the movement is isolated, you might not be able to lift as heavy weights as you would with exercises that recruit multiple muscle groups at once.
• Less Full-Body Involvement:
  It does not take advantage of the energy from the legs and core. This can limit the development of explosive strength and overall muscular synergy, elements that are also useful for performance in other sports.
• High Stress on the Shoulders:
  The exclusive commitment of the shoulders and triceps can, over time, lead to excessive stress if not complemented with other exercises.

 

Specific Advantages of the Push Press

If I were to summarize what makes the push press so special, I would say its main advantages are:

• Full-Body Utilization:
  Lifting the weight with the help of the legs means you have an extra “engine” that allows you to handle heavier loads compared to more isolated exercises.
• Development of Dynamic Power:
  The explosive movement that combines a squat and a press makes the push press ideal for improving power—a fundamental quality for many sports.
• Enhanced Muscular Synergy:
  Working on this exercise teaches you to have different areas of the body work together in a coordinated manner. It’s as if your body learns to collaborate in perfect harmony, making you more stable and resilient.
• Long-Term Postural Benefits:
  Thanks to the synergy between the legs, core, and shoulders, the push press promotes correct postural alignment. This advantage translates into more efficient and less tiring everyday movements—a real bonus if you spend many hours standing or at the gym.

Disadvantages of the Push Press

• Movement Complexity:
  It requires good coordination and an accurate understanding of the movement mechanics. If you don’t learn to perform it correctly, you might not fully reap its benefits.
• Risk of Technical Errors:
  If performed incorrectly, especially during the impulse phase, the push press can increase the risk of injury. Here, technique is fundamental: every little mistake can compromise the movement.
• Dependence on Leg Support:
  If your main goal is to isolate and focus on the shoulders, the push press might not provide the same muscular focus. Overusing the leg drive shifts attention away from isolating the muscle.

 

Differences Between the Strict Overhead Press and the Push Press

Beyond the already mentioned pros and cons, there are other intriguing differences between the strict overhead press and the push press that are worth exploring.

Here, I will not only talk about isolation versus power, but also about those nuances that make each exercise unique and suitable for different personalities and goals.

Now, let’s get into the nitty-gritty of what differentiates these moves.

Neuromuscular Synergy vs. Isolation

The strict overhead press is focused and intense.

Every repetition feels almost meditative, allowing you to concentrate solely on your strength and form.

It’s just you, the bar, and the drive to improve.

In contrast, the push press is more dynamic.

It gets your whole body involved—legs, core, and shoulders working together to produce a powerful burst of energy.

Execution Time and Movement Dynamics

Another important difference lies in the rhythm.

The strict overhead press requires calm, control, and slow progression: every movement is measured and deliberate.

It is perfect for those moments when you want to savor the exertion, feel every fiber working, and build a solid strength foundation.

The push press, in contrast, is a race against time.

Here it’s all about speed and dynamism—a quick push that leverages the domino effect of the impulse.

Mental Focus and Motivation

When you perform the strict overhead press, your mind focuses like a laser on perfect technique.

It’s the ideal workout if you love those moments of self-connection, where every repetition becomes a quiet affirmation of strength and determination.

The push press, on the other hand, is an anthem to spontaneity and explosion.

Training Adaptability and Specific Goals

One aspect that often makes me smile is how each exercise adapts to the personality and goals of the trainee.

If you are a stickler for precision, perfect technique, and the slow and steady building of strength, the strict overhead press is your ideal ally.

The push press, however, is for those who love to push their limits and experiment with heavier loads while integrating an extra athletic component.

 

The Push Press and Its Impact on Athletic Performance

Applications in Weightlifting

In the world of weightlifting, the push press is a fundamental exercise.

Powerlifting, CrossFit, and other athletes use it to increase explosiveness and manage imposing loads.

It is the ace up the sleeve for those who want to improve their performance.

Utility in Team Sports

Not just in weightlifting: even in team sports the push press proves useful.

The explosive strength and coordination developed with this exercise improve movement speed and agility.

Imagine having an extra burst of energy during a game—it’s a significant advantage!

 

Common Mistakes in the Push Press and How to Avoid Them

Excessive or Inadequate Impulse

One of the most frequent mistakes is generating an impulse that is either too strong or too weak.

Find the right balance: think of a controlled and fluid push, as if you were balancing a fragile object.

Lack of Core Activation

The core is your power center.

Do not neglect it!

Exercises like planks and roll-outs are excellent for strengthening it and preventing errors during the push press.

Incorrect Posture

An improper posture, especially during the extension phase, can put a lot of strain on the shoulders and back.

Work on mobility and alignment, always remembering to keep your head up and your core engaged.

Lack of Recovery

Do not push your body beyond its limits without giving it proper rest.

Recovery is essential to avoid injuries and allow your muscles to rebuild even stronger than before.

 

If You Already Do the Push Press and Want to Switch to the Strict Overhead Press

If you already do the push press, you probably feel pumped thanks to that explosive leg drive that helps lift the weight.

But if you are thinking of switching to the strict overhead press, prepare for a different challenge.

The strict overhead press requires you to lift the weight without any help from the legs.

It is like moving from a team effort to a solo performance.

Every repetition becomes a test of pure discipline, where the shoulders and core must do all the work.

My advice?

Start with light loads.

Dedicate a few sessions exclusively to perfecting the technique.

Take your time to get used to the feeling of having to lift the weight using only your shoulders and core.

It may seem like a step backward, but trust me: this transition will help you develop a purer and more targeted strength.

 

What is the Best Exercise to Increase Shoulder Strength and Muscle Mass?

Personally, when I focus on shoulder strength, I prefer training with the Overhead Press or Military Press.

For example, in my strength routine I perform 3 sets of 5 repetitions with heavy loads, concentrating on rigorous technique and total movement control.

This helps me build a solid foundation and strengthen my core, which is fundamental for lifting massive weights.

If my goal is to increase muscle mass, I love integrating the unilateral Dumbbell Push Press.

For instance, I do 4 sets of 10 repetitions for each arm, combining this exercise with lateral raises (3 sets of 12) to isolate and sculpt the lateral deltoids.

This combination allows me to take advantage of the explosive impulse of the legs while keeping the muscles under tension for a longer period, thus promoting hypertrophy.

The right choice always depends on your goals.

If you want to increase strength, focus on compound movements with heavy loads.

Instead, if your aim is hypertrophy, concentrate on exercises that keep the muscle under tension and encourage greater growth.

Experiment, try different variants, and see which one makes you feel on top of your game!

 

Final Thoughts

Switching from the strict overhead press to the push press was a real turning point in my training.

It is not just about lifting more weight, but about adopting a technique that harnesses the power of the entire body.

This transition infused my workouts with fresh energy and boosted my strength, turning every session into an opportunity to improve.

My advice is not to be afraid to experiment.

Even a small change in technique can open up new possibilities and lead to unexpected results.

I would love to know: have you ever tried the push press?

Tell me in the comments how it has influenced your training.

 

FAQs

Is the push press suitable for beginners?

Absolutely, as long as you start with light weights and take the time to master the correct technique.
A good coach is always helpful to avoid common mistakes.

Can I completely replace the strict overhead press with the push press?

It depends on your goals.
If you want to isolate the shoulders, the strict press is unbeatable.
For explosive strength and an integrated workout, the push press is perfect.
Many athletes alternate between the two to get the best of both worlds.

What mistakes should I absolutely avoid when transitioning to the push press?

Be mindful of the impulse, core activation, and posture.
Start slowly and, if possible, rely on an expert for direct feedback.

What is the difference between the Shoulder Press and the Push Press?

The Shoulder Press is performed without using the legs, focusing on the shoulders and core.
The Push Press, however, involves a brief squat to also leverage the power of the legs and lift heavier loads.

What is the difference between the Shoulder Press and the Military Press?

In the Military Press, the feet are held close together, which concentrates the work on the shoulders and core with a more rigorous technique.
The Shoulder Press, on the other hand, is performed with the feet shoulder-width apart and can be done with a barbell, dumbbells, or machines, offering greater stability and flexibility in grip and movement angle.