The speaker discusses the importance of developing well-defined shoulders for an athletic and attractive appearance. They emphasize the need for effective and efficient exercises to achieve results faster.
The speaker then outlines a series of exercises that can be done to achieve full three-dimensional, defined-looking shoulders. These exercises include:
1. Dumbbell overhead presses: This exercise targets the anterior and lateral shoulder heads. It can be done standing or seated, with heavier weights for better results.
2. Barbell military press: This exercise allows for a heavier weight load, helping to bulk up the muscles over time.
3. Arnold press: This exercise provides a greater range of motion, giving a stretch at the bottom that most other pressing exercises don't provide. It also targets the lateral head better than most other pressing exercises.
4. Bent arm lateral raise: This exercise is beneficial even if you're already doing regular lateral raises. It allows for more weight to be lifted with the bent arm, aiding shoulder development.
5. Leaning lateral raise: This exercise allows for a greater range of motion at the top of the movement, overloading that portion and making it harder to complete.
6. Reverse fly: This isolation exercise targets the back of the shoulders.
7. High rows: This compound exercise works the back of the shoulder effectively.
8. Cable reverse fly: This exercise can be just as effective for the back of your shoulders.
9. Pike push-ups: If you don't have any equipment, pike push-ups are a good option for developing your shoulders.
10. Barbell or dumbbell shrugs: These exercises help strengthen the function of shoulder elevation and mostly target the traps.
The speaker suggests combining these exercises into a shoulder workout, and advises not to do all of these exercises in one giant workout. They also recommend subscribing to their channel for more videos and getting their Lean Muscle Multiplier program for free by adding 15 pounds over the course of 12 weeks.
1. Developed shoulders give off a more athletic, strong, and attractive appearance than having underdeveloped shoulders.
2. To build up your shoulders, you need to perform the most effective and efficient exercises.
3. The only shoulder exercises you need to get full three-dimensional defined looking shoulders in no time are dumbbell overhead presses, barbell military presses, Arnold presses, bent arm lateral raises, leaning lateral raises, reverse fly, high rows, cable reverse fly, and barbell or dumbbell shrugs.
4. Dumbbell overhead presses are an exercise that can be done with just two dumbbells and it's extremely effective at targeting the anterior and the lateral shoulder heads.
5. Barbell military presses allow you to load a much heavier weight load since both arms are working together at the same time.
6. Arnold presses allow you to go through an even greater range of motion giving you a stretch at the bottom that most other pressing exercises simply don't provide.
7. Bent arm lateral raises are an exercise that you definitely want to be doing even if you're already doing regular lateral raises since bending your arm creates a shorter lever length, allowing you to lift more weight.
8. Leaning lateral raises will allow you to get a greater range of motion at the top of the movement, overloading that portion and making it harder to complete.
9. Reverse fly is an isolation exercise that you should definitely be doing to balance out your shoulder development.
10. High rows are a compound exercise that works the back of your shoulder very effectively.
11. Cable reverse fly is another exercise that can be just as effective for the back of your shoulders.
12. If you don't have any equipment, pike push-ups are really good at developing your shoulders utilizing only your body weight.
13. Barbell or dumbbell shrugs help strengthen the function of shoulder elevation and mostly target the traps.
14. The reason why there's so many posterior deltoid exercises and so few anterior deltoid exercises is because the front part of your shoulder gets constant work.
15. The middle and especially the back parts of your shoulder need that extra focus to develop in proportion with the rest.
16. You don't recommend doing all of these exercises in one giant workout. Instead, take half and combine them into a shoulder workout of your own.
17. You can develop really nice cap like shoulders with some consistency at these exercises.