Shoulder Press Deltoid Exercise for wide round Herculean shoulder muscles

Seated Shoulder Press Exercise is the best shoulder muscle mass builder. Check how to do seated shoulder press exercise to build massive deltoids.

Shoulder Press remains the grand-daddy of all shoulder Exercises to build big, round shoulder muscles.


Shoulder Press is simply the best exercise for shoulder muscle and strength.

You can do it with free weight like barbells, dumbbells or kettlebells.

You can use shoulder press machines or even use push ups as bodyweight shoulder press exercise.

Its great for mass building in deltoids, lockouts help build isometric strength. Vary your grips to target different shoulder muscle heads.

Women can train with lighter weights and add more repetitions to tone muscles.

Shoulder Press Starting Point

Purpose -- To Build Muscle Mass in the shoulders { emphasizes on front and side deltoids }

Seated shoulder press has been the favorite deltoid exercise with bodybuilders as it build muscle fast and is a power move.

Execution Technique.

You can use either a Machine or Free weights to perform Shoulder Press. Free Weights are undoubtedly the best way. But in case you have an injury problem prefer the machine press

Grips-- Hands are positioned shoulder width apart.

Shoulder Press Midpoint Position


1. Sit on an exercise bench and grab a bar placed in front of you with overhand grip. Hold the bar at shoulder length in front of your chest.

2. Now press the weight above the head.

3. Now lower the bar under controlled motion to starting position in front of the chest.

Points to remember

  • Remember exert while you exert.
  • Perform a warm up with 50% weight for 1-2 sets.

Safety and Efficiency Tips

1. Always lower the bar in front of you. This is the safest position. If you do dumbbell press, then you can lower the dumbbells on your sides in line with shoulders.

But never do behind the neck press anymore. It most likely results in stress on cervical muscles and can cause cervical disk herniation.

2. Always perform the Shoulder Exercises before you perform triceps. This sequence is very important because if you do triceps before shoulders, the triceps will fail before deltoids and you cannot lift heavier in shoulder press thus not stimulating delts enough.

Just to it.

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