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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.

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  • 25 min

  • 4

  • Yes

Get Bigger Shoulders With 5 Easy Moves
Get Bigger Shoulders With 5 Easy Moves

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.

Routine

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John's Old Workout

M&F Rating: C

Exercise
Equipment
Sets
Reps
Rest
Equipment
Dumbbells
Sets
3
Reps
10
Rest
60 sec
Exercise 2 of 4

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60 sec
Exercise 3 of 4

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
12
Rest
60 sec

John's New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 4

Landmine Press

Equipment
Barbell
Sets
4
Reps
12-15
Rest
60 sec
Exercise 6 of 4

Chest-supported Rear-delt Raise

Equipment
Bench, Dumbbells
Sets
4
Reps
20
Rest
60 sec
Exercise 7 of 4

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
60 sec
Exercise 8 of 4

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
60 sec
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