ALL LEVELS / shoulder strength workout / 25 minutes
Equipment: Barbell, dumbbells & gym mat
Working on your shoulders offers numerous benefits besides the obvious one — sculpting and making them more aesthetically pleasing. Strong shoulders are crucial for overall upper body strength and are key for a wide range of activities such as pushing, pulling, lifting, and carrying. Also, they contribute to a better posture, help reduce the risk of injuries, and enhance athletic performance.
With all these benefits, you must try this shoulder strength workout. It consists of 4 exercises, with 8 reps each. You must complete 5 rounds, and you’ll have 1-minute to rest between them. All combined, this workout takes 25 minutes to complete.
- Barbell shoulder press
- Curl to shoulder press
- Quadruped shoulder taps
- Dumbbell seated z press
Ready to strengthen your shoulders?
WORKOUT SETUP
- 4 exercises
- 8 reps each
- 5 rounds
- 1-min rest between rounds
- 25 minutes total
- Equipment: Barbell, dumbbells & gym mat
WORKOUT EXERCISE LIST
5 rounds
1 – Barbell shoulder press
8 reps
- Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
- Exhale as you push the barbell straight upward.
- At the top of the movement, shrug your shoulders to raise the barbell even higher.
- Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
- Do not lock your elbows out; use a grip a little wider than shoulder width.
- To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backwards as the bar descends.
- Your head should be facing forward, not looking up.
- Keep your elbows a little forward, not directly out to the sides, and your wrists directly above your elbows.
2 – Curl to shoulder press
8 reps
- Grab two dumbbells with adequate weight for your fitness level.
- Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
- Slowly raise your forearms forward until your wrist rests above your elbow.
- Now explosively lock out your arms and raise the dumbbells above your head.
- Hold the position for a second and return to the starting point by reversing the motion.
- Repeat.
3 – Quadruped shoulder taps
8 reps
- Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
- Maintain your head in a neutral position.
- Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.
- Repeat the movement, but now with the other hand.
- Repeat.
4 – Dumbbell seated z press
8 reps
- Sit on the floor with your legs straight out in front of you.
- Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.
After this shoulder strength workout, you’ll feel strong enough to choose your next workout:
- 24-min EMOM lower-body workout
- 20-min functional bodyweight workout
- 12-min metabolic strength workout
- 30-min strength EMOM workout
- 35-min chest and triceps workout
- Full-body workout for time
- 20-min pyramid full-body workout
- 30-min full-body bodyweight workout
- 18-min full-body strength workout
- 25-min full-body strength workout
- 20-min glutes workout
- 30-min 100 reps workout
