Shoulders aren’t an issue for Chris Bumstead, but once a week he hits them hard with basic exercises that facilitate massive gains. One of his go-to moves is the seated dumbbell overhead press, a move he likes to knock out first so he can go heavy.
Check out his tips and workout below to add mass to your delts.
Tips from Chris:
I warm up my shoulders and rotator cuffs using resistance bands before I start my workout.
The Smith Machine is a great tool for shoulder workouts. You can use it to perform behind-the-neck presses and upright rows.
On Smith Machine upright rows, pull the bar in toward your body as you pull up. This allows for more constant contraction in the shoulders as you pull the bar up smoothly. If you don’t have a Smith Machine available, swap this move for a cable rope upright row.
To keep the concentration on the back of your shoulder while performing, single-arm cable rear-delt flyes, make sure you set the cable to shoulder height and keep your elbow still and at the same angle throughout the movement.
I like to perform tricep extensions as a tri-set, switching from standard rope pushdowns, to cable overhead extensions, and back to a rope pushdowns to failure.
