Shoulder Exercises

Press Protection: A Smarter Shoulder Workout

John C. from Toronto sent us his delt workout and said he suffers from shoulder pain. Here’s how we helped him work around it.

Get Bigger Shoulders With 5 Easy Moves
Duration 25 min
Exercises 4
Equipment Yes

Our Advice

An aching shoulder often means impingement. This is usually aggravated with overhead pressing, but pressing on an angle can take tension off the joints. Wedge a bar into a corner and press one end of it on a 45-degree angle (like you’re throwing a lever)—this is called a landmine press. You should also prioritize pulling in your back workouts and do more rear-delt work, as that will help correct the muscle imbalance that set up the injury.

SEE ALSO: 11 Ways to Fix Shoulder Pain

Quick Tip: More rear-delt and upper-back work will help to balance out the muscles in your shoulders.

John's Old Workout M&F Rating: C

Exercise 1

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
3 sets
10 reps
60 sec rest

Exercise 2

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
12 reps
60 sec rest

Exercise 3

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
12 reps
60 sec rest

Exercise 4

Dumbbell Rear Delt Raise
exercise image placeholder
3 sets
12 reps
-- rest

John's New Workout

Exercise 1

Landmine Press You'll need: Barbell How to
How to Do a Landmine Press thumbnail
4 sets
12-15 reps
60 sec rest

Exercise 2

Rear Delt Raise
exercise image placeholder
4 sets
20 reps
60 sec rest

Exercise 3

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
15 reps
60 sec rest

Exercise 4

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
15 reps
60 sec rest
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