The Best Shoulder Workout Routine For Building Thick Cannon Ball Delts

Lee Hayward

The shoulders are one of the most noticed body parts. Whether you have your shirt on or off, having well developed shoulders will make you look much broader. Wide shoulders will make your waist look smaller and really help give you that "V-tapered" look to your physique. In addition to looking good, the shoulders are critical muscles that come into play with all other upper body workouts (i.e. chest, back, arms, etc.). So brining up your shoulder development will also help to improve the muscular development in your other body parts as well. One of my favourite shoulder exercises for fast muscle gains is the “Seated Shoulder Press Lockout” done in the power rack. This exercise really overloads the shoulders with heavy weights. On average most people will be able to handle at least 50% more weight with shoulder press lockouts then they would with a full range of motion shoulder press. To do the exercise position a shoulder press bench in the power rack and then set the safety pins of the power rack so that they are a couple inches above your head. Rest a barbell on the safety pins and press the bar right off the pins, from the bottom up (do NOT rack and un-rack the weight like you would with a regular shoulder press).

Start off light and get used to the exercise and the range of motion. Then pyramid up in weight with each set until you get to a heavy weight that makes you work hard to complete 5 reps. You may want to wear a weight lifting belt on your heavy sets as this will help support and stabilize your mid-section and generally allow you to lift heavier weights when doing overhead presses.

Stick to shoulder press lockouts as your main mass building compound shoulder exercise. Each workout strive to lift at least 5 lbs. more then you did for your previous workout.

After you complete the shoulder press lockouts do the following exercises to complete your shoulder workout. For the exercises below stick to moderate training weights and focus on using perfect form and really feeling the muscles working.

Dumbbell Side Lateral Raises:
3 sets of 12 reps.

Face Pulls:
3 sets of 12 reps.

Bradford Press:
3 sets of 20 reps (10 to the front and 10 to the back)

Do this shoulder workout once a week for the next 8 weeks and it will help thicken and strengthen your entire shoulder girdle.

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