The 10 Best Compound Exercises for Shoulder Strength

Shoulder strength is crucial for various daily activities and athletic pursuits. Whether you're an athlete looking to improve your performance or someone simply seeking to maintain a healthy and functional upper body, compound exercises are the key to building strong and stable shoulders. Compound exercises work multiple muscle groups simultaneously, making them efficient and effective for shoulder strength development. In this article, we'll explore the top 10 compound exercises that can help you achieve robust shoulder strength.

Why perform compound shoulder movements?

Personally, I prefer compound exercises over isolation exercises when exercising in general. However there are many more benefits to training compound movements in general. Training with compound movements is one of the best ways to build strength but it also helps to avoid muscular imbalances and associated shoulder pain. By training in isolation, you can quite easily neglect some muscles that aren't activated during the exercise. The best compound exercises recruit multiple muscle groups at once and built holistic strength.

The following 10 exercises are my favourite when it comes to strengthening the shoulder joint:

 

Military Press

The Military Press, whether performed with a barbell or dumbbells as a dumbbell shoulder press, is an excellent compound exercise for building shoulder strength and muscle. Proper form is crucial to maximise its effectiveness and minimize the risk of injury. Below are step-by-step instructions on how to perform the Military Press (a variation of overhead presses), along with teaching points for each phase of the exercise.

Equipment Needed:

  • Barbell or Dumbbells
  • Weightlifting bench (optional)
  • Weight plates (if using a barbell)

Execution:

  1. Setup:

    • Stand with your feet shoulder-width apart or slightly narrower. If using a barbell, the bar should be resting on a squat rack or on the floor at about chest height.
    • If using a weightlifting bench, set it to a slight incline (around 85-90 degrees).

  2. Grip:

    • For the barbell Military Press, grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should be facing forward (overhand grip).
    • For the dumbbell Military Press, hold a dumbbell in each hand at shoulder height with your palms facing forward.

  3. Starting Position:

    • If using a barbell, unrack it from the squat rack and take a step or two back to clear the rack.
    • If using dumbbells, start with the weights at shoulder height.

  4. The Ascent (Lifting the Weight):

    • Inhale and brace your core.
    • For the barbell press, push the barbell overhead in a straight line by extending your arms and driving your head forward slightly (without excessive neck strain).
    • For the dumbbell press, push the dumbbells overhead simultaneously while keeping them close together.

  5. Lockout Position:

    • At the top of the movement, your arms should be fully extended but not locked out at the elbows. There should be a slight bend to avoid hyperextension.
    • Your head should be in a neutral position, not tilted back or forward.

  6. The Descent (Lowering the Weight):

    • Exhale as you lower the weight back down to shoulder height.
    • Maintain control throughout the descent phase to avoid dropping the weight too quickly.

  7. Repeat:

    • Complete the desired number of repetitions. A typical set may consist of 8-12 reps, depending on your goals and fitness level.

Teaching Points:

  1. Maintain Proper Posture:

    • Keep your chest up and your back straight throughout the movement to avoid excessive arching or leaning backward.

  2. Engage Core Muscles:

    • Brace your core to stabilize your spine and maintain balance.

  3. Control the Weight:

    • Avoid using momentum to lift the weight. Focus on controlled and deliberate movements both on the ascent and descent.

  4. Elbow Position:

    • Keep your elbows under the bar or dumbbells, not flaring outward, to reduce unnecessary stress on the shoulder joints.

  5. Breathing:

    • Inhale before you lift the weight and exhale as you lower it.

  6. Progressive Overload:

    • Gradually increase the weight as you get stronger to continue challenging your muscles.

The Military Press is a fundamental exercise for building shoulder strength and muscle. However, if you're new to weightlifting or have any shoulder issues, it's advisable to seek guidance from a fitness professional to ensure proper form and safety.

 

Push-Ups

Press-ups, also known as push-ups, are a classic bodyweight exercise that target the chest, shoulders, triceps, and core muscles. Proper form is essential to maximize the effectiveness of this exercise and prevent injury. Here are step-by-step instructions on how to perform press-ups, along with important teaching points for each phase of the movement:

Equipment Needed:

  • A flat, stable surface (such as the floor or a mat)

Execution:

  1. Starting Position:

    • Begin by getting down on your hands and knees. Your hands should be placed slightly wider than shoulder-width apart, with your fingers pointing forward.
    • Extend your legs straight behind you, balancing on your toes. Your body should form a straight line from your head to your heels. This is the starting position.

  2. Engage Core and Upper Body:

    • Tighten your core muscles to maintain a straight body position.
    • Squeeze your glutes to keep your hips from sagging.

  3. The Descent (Lowering Your Body):

    • Inhale as you lower your chest toward the ground by bending your elbows.
    • Keep your elbows close to your body, not flaring outward.
    • Continue lowering your body until your chest is just above the ground or as far as your flexibility allows without sacrificing good form.
    • Your head should be in a neutral position, looking slightly ahead of you.

  4. Lockout Position:

    • Exhale as you push your body back up to the starting position.
    • Fully extend your arms without locking out your elbows at the top.
    • Keep your body straight throughout the ascent.

  5. Repeat:

    • Complete the desired number of repetitions. Beginners may start with 5-10 reps, while more experienced individuals can aim for higher repetitions.

Teaching Points:

  1. Maintain a Straight Line:

    • Keep your body in a straight line from head to heels throughout the exercise. Avoid letting your hips sag or sticking your buttocks up in the air.

  2. Engage Core Muscles:

    • A strong core helps maintain proper form and stability during press-ups. Keep your core engaged throughout the exercise.

  3. Elbow Position:

    • Keep your elbows close to your body as you lower and raise your chest. This helps prevent unnecessary strain on the shoulder joints.

  4. Breathing:

    • Inhale as you lower your body, and exhale as you push it back up. This helps coordinate your breathing with the movement.

  5. Full Range of Motion:

    • Strive for a full range of motion by lowering your chest as close to the ground as possible without touching it.

  6. Hand Placement:

    • Experiment with hand placement to target different muscle groups. A wider hand placement emphasizes the chest, while a narrower placement works the triceps more.

  7. Progression:

    • As you get stronger, gradually increase the number of repetitions or try more challenging variations, such as diamond push-ups or decline push-ups.

  8. Rest Between Sets:

    • Allow adequate rest between sets to maintain good form and perform each set effectively.

Press-ups are an effective bodyweight exercise for building upper-body strength and endurance. By following these instructions and teaching points, you can perform press-ups with proper form and get the most out of this versatile exercise.

 

Bench Press

While primarily known for chest development, the bench press also recruits the anterior deltoid as a secondary muscle group. The bench press is a fundamental compound exercise that targets the chest, shoulders, and triceps. Proper form is crucial to maximise muscle engagement and minimise the risk of injury. Here are step-by-step instructions on how to perform the bench press, along with important teaching points for each phase of the movement:

Equipment Needed:

  • Bench press bench
  • Barbell
  • Weight plates

Execution:

  1. Setup:

    • Begin by adjusting the bench to a flat or slightly declined position. Ensure that it is securely locked in place.
    • Lie flat on your back on the bench with your feet flat on the ground. Your head, upper back, and buttocks should be in contact with the bench.

  2. Grip:

    • Reach up and grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should be facing forward (overhand grip).
    • Position your hands evenly on the barbell, making sure they are balanced.

  3. Lift the Bar:

    • With your hands on the barbell and arms extended, lift the barbell off the rack and hold it directly above your chest. Ensure that your elbows are fully extended but not locked.

  4. Engage Core and Upper Body:

    • Tighten your core muscles to stabilize your spine.
    • Squeeze your shoulder blades together to create a stable base for the lift.

  5. The Descent (Lowering the Bar):

    • Inhale as you lower the barbell to your chest in a controlled manner.
    • Keep your elbows at a 45-degree angle from your body, not flaring outward.
    • Lower the bar until it lightly touches your chest or hovers just above it. Avoid bouncing the bar off your chest.

  6. Lockout Position:

    • Exhale as you press the barbell back up to the starting position.
    • Fully extend your arms without locking out your elbows at the top.
    • Keep your head, upper back, and buttocks in contact with the bench throughout the movement.

  7. Repeat:

    • Complete the desired number of repetitions. A typical set may consist of 6-12 reps, depending on your goals and fitness level.

Teaching Points:

  1. Proper Body Position:

    • Maintain a firm, stable position on the bench with your feet flat on the ground.
    • Keep your head, upper back, and buttocks in contact with the bench throughout the exercise.

  2. Core Engagement:

    • Tighten your core muscles to provide stability and protect your lower back.

  3. Elbow Position:

    • Keep your elbows at a 45-degree angle from your body as you lower and raise the bar. Avoid flaring them outward, which can stress the shoulder joints.

  4. Breathing:

    • Inhale as you lower the barbell, and exhale as you press it back up. This helps coordinate your breathing with the movement.

  5. Full Range of Motion:

    • Aim for a full range of motion by lowering the barbell until it lightly touches your chest or hovers just above it. Avoid cutting the range of motion short.

  6. Spotter:

    • If possible, have a spotter present to assist you, especially when lifting heavy weights. A spotter can help ensure your safety.

  7. Progression:

    • As you get stronger, gradually increase the weight you lift. Avoid sacrificing form for heavier weights.

By following these instructions and teaching points, you can perform the bench press with proper form and effectively target the chest, shoulders, and triceps. Always prioritize safety and form when performing strength training exercises like the bench press.

 

Pull-Ups

Pull-ups are a challenging bodyweight exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, along with the biceps and shoulders. Proper form is essential to perform pull-ups safely and effectively. Here are step-by-step instructions on how to do pull-ups, along with important teaching points for each phase of the exercise:

Equipment Needed:

  • Pull-up bar (either a fixed bar or a bar that can be attached to a sturdy frame)

Execution:

  1. Grip:

    • Stand facing the pull-up bar.
    • Reach up and grip the bar with your palms facing away from your body (overhand grip).
    • Your hands should be slightly wider than shoulder-width apart.

  2. Hanging Position:

    • Hang from the bar with your arms fully extended.
    • Keep your legs straight and your feet off the ground.

  3. Engage Core and Upper Body:

    • Tighten your core muscles to stabilize your body.
    • Squeeze your shoulder blades together to engage the muscles of your upper back.

  4. The Ascent (Pulling Up):

    • Inhale as you initiate the pull-up by bending your elbows and pulling your chest up toward the bar.
    • Focus on using your back and arm muscles to lift your body.
    • Keep your elbows close to your sides, not flaring outward.
    • Continue pulling until your chin clears the bar.

  5. Lockout Position:

    • Exhale as you reach the top of the pull-up.
    • Fully extend your arms at the bottom of the movement, but avoid locking out your elbows.

  6. The Descent (Lowering Down):

    • Inhale as you lower your body back down in a controlled manner.
    • Maintain tension in your back and arms.
    • Lower yourself until your arms are fully extended.

  7. Repeat:

    • Complete the desired number of repetitions. Beginners may start with 3-5 reps, while more advanced individuals can aim for higher repetitions.

Teaching Points:

  1. Proper Hand Placement:

    • Position your hands slightly wider than shoulder-width apart on the pull-up bar with an overhand grip.

  2. Core Engagement:

    • Keep your core muscles engaged throughout the exercise to stabilize your body.

  3. Elbow Position:

    • Maintain a 90-degree bend in your elbows as you pull yourself up. Avoid flaring your elbows outward.

  4. Full Range of Motion:

    • Aim to bring your chin over the bar at the top of the pull-up for a full range of motion.

  5. Breathing:

    • Inhale as you pull yourself up, and exhale as you lower your body back down. This helps coordinate your breathing with the movement.

  6. Smooth Control:

    • Avoid using momentum or swinging your body to complete the exercise. Focus on controlled movements.

  7. Progression:

    • If you're unable to perform full pull-ups initially, consider starting with assisted pull-ups or using resistance bands to gradually build strength.

  8. Safety:

    • Use proper padding or mats if needed to protect your hands or forearms from abrasions.

Pull-ups are an excellent exercise for building upper body strength and muscle. By following these instructions and teaching points, you can perform pull-ups with proper form and effectively target your back and arm muscles. If you're new to pull-ups, be patient and work on gradual progression to achieve your fitness goals.

 

Rows (Barbell or Dumbbell)

Rows, whether performed with dumbbells or a barbell, are effective compound exercises that target the muscles of the upper back, including the latissimus dorsi and the middle trapezius. Proper form is essential to perform rows safely and effectively. Here are step-by-step instructions on how to do both dumbbell and barbell rows, along with important teaching points for each exercise:

Dumbbell Rows:

Equipment Needed:

  • Dumbbells
  • Bench

Execution:

  1. Setup:

    • Place a bench in front of a mirror or a wall for proper form assessment.
    • Stand with your feet hip-width apart and a dumbbell in each hand.
    • Bend at the hips and knees to lower your torso until it's almost parallel to the floor.
    • Keep your back straight and your head in a neutral position.

  2. Grip:

    • Hold a dumbbell in each hand with your palms facing your torso (neutral grip).

  3. Engage Core and Upper Body:

    • Tighten your core muscles to stabilize your spine.
    • Keep your shoulders back and down.

  4. The Movement (Pulling Up):

    • Inhale as you pull one dumbbell up toward your hip, keeping your elbow close to your body.
    • Squeeze your shoulder blades together at the top of the movement.
    • Keep your head in a neutral position and your neck aligned with your spine.
    • Exhale as you lower the dumbbell back to the starting position.
    • Repeat the movement on the other side.

  5. Repeat:

    • Complete the desired number of repetitions on each side. Aim for 8-12 reps per set.

Teaching Points (Dumbbell Rows):

  1. Neutral Back:

    • Maintain a straight, neutral spine throughout the exercise to protect your lower back.

  2. Elbow Position:

    • Keep your elbow close to your body during the pull to engage the upper back muscles effectively.

  3. Full Range of Motion:

    • Lower the dumbbell until your arm is fully extended, and pull it up until it touches your hip to achieve a full range of motion.

  4. Core Engagement:

    • Engage your core muscles to stabilize your body and prevent excessive torso movement.

  5. Breathing:

    • Inhale as you pull the dumbbell up, and exhale as you lower it back down.

Barbell Rows:

Equipment Needed:

  • Barbell
  • Weight plates

Execution:

  1. Setup:

    • Stand with your feet shoulder-width apart and the barbell in front of you on the floor.
    • Bend at the hips and knees to lower your torso until it's almost parallel to the floor.
    • Keep your back straight and your head in a neutral position.
    • Bend your knees slightly and grip the barbell with both hands, slightly wider than shoulder-width apart, using an overhand grip.

  2. Engage Core and Upper Body:

    • Tighten your core muscles to stabilize your spine.
    • Keep your shoulders back and down.

  3. The Movement (Pulling Up):

    • Inhale as you lift the barbell toward your hip by pulling your elbows back and keeping them close to your body.
    • Squeeze your shoulder blades together at the top of the movement.
    • Exhale as you lower the barbell back to the starting position, allowing it to touch the ground.

  4. Repeat:

    • Complete the desired number of repetitions. Aim for 8-12 reps per set.

Teaching Points (Barbell Rows):

  1. Neutral Back:

    • Maintain a straight, neutral spine throughout the exercise to protect your lower back.

  2. Elbow Position:

    • Keep your elbows close to your body during the pull to engage the upper back muscles effectively.

  3. Full Range of Motion:

    • Lower the barbell until it touches the ground, and pull it up until it touches your hip to achieve a full range of motion.

  4. Core Engagement:

    • Engage your core muscles to stabilize your body and prevent excessive torso movement.

  5. Breathing:

    • Inhale as you pull the barbell up, and exhale as you lower it back down.

Both dumbbell and barbell rows are effective exercises for building upper back strength and muscle. By following these instructions and teaching points, you can perform rows with proper form and effectively target your upper back muscles while minimizing the risk of injury.

 

Clean and Press

The clean and press is a dynamic and powerful compound exercise that works multiple muscle groups, including the legs, back, shoulders, and arms. It's a two-part movement: the clean, which involves lifting the barbell from the ground to shoulder level, and the press, which involves pressing the barbell overhead. Proper form is essential to perform the clean and press safely and effectively. Here are step-by-step instructions on how to do the clean and press, along with important teaching points for each phase of the movement:

Equipment Needed:

  • Barbell
  • Weight plates

Execution:

Part 1: The Clean

  1. Setup:

    • Stand with your feet hip-width apart, with the barbell on the ground in front of you.
    • Place your hands on the barbell slightly wider than shoulder-width apart, using an overhand grip (palms facing you).
    • Bend at the hips and knees to lower your torso, keeping your back straight, chest up, and head in a neutral position.

  2. Engage Core and Lift:

    • Tighten your core muscles to stabilize your spine.
    • Lift the barbell explosively by extending your hips and knees. As you lift, pull the bar close to your body.
    • Keep the barbell close to your thighs and shins throughout the lift.

  3. Rack Position:

    • As the barbell reaches hip level, quickly pull your elbows up and outward to "rack" the barbell on your front shoulders. Your elbows should be pointing forward, and your forearms should be nearly vertical.

  4. Squat and Stand:

    • Once the barbell is in the rack position, immediately go into a quarter-squat to catch the barbell.
    • Stand up from the squat position, completing the clean phase of the movement.

Part 2: The Press

  1. Setup for the Press:

    • With the barbell in the rack position on your shoulders, take a moment to stabilize your stance and grip.
    • Your feet should be shoulder-width apart, and your core engaged.

  2. The Press:

    • Inhale, brace your core, and press the barbell overhead by extending your arms fully.
    • Keep your head in a neutral position and avoid excessive neck strain.
    • Exhale at the top of the press, when your arms are fully extended.

  3. Lockout Position:

    • At the top of the press, your arms should be fully extended, and the barbell should be directly over your head.
    • Ensure your shoulders are stable and not shrugged.

  4. Lower the Bar:

    • Inhale and lower the barbell back to the rack position on your shoulders.
    • Prepare for the next repetition.

  5. Repeat:

    • Complete the desired number of repetitions for the clean and press. A typical set may consist of 6-10 reps, depending on your goals and fitness level.

Teaching Points:

  1. Proper Form:

    • Maintain a neutral spine, keeping your back straight and your head in line with your torso.

  2. Core Engagement:

    • Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.

  3. Explosive Lift:

    • The clean phase should be explosive, using the power generated from your hips and legs to lift the barbell.

  4. Elbow Position:

    • During the clean, pull your elbows up and outward to quickly rack the bar on your shoulders.

  5. Full Extension:

    • Fully extend your arms overhead during the press, but avoid locking out your elbows.

  6. Breathing:

    • Inhale as you lift the bar during the clean, and exhale at the top of the press.

  7. Foot Stance:

    • Maintain a stable foot stance throughout both phases of the movement.

  8. Safety:

    • Be cautious with the weight you use, especially when you're learning the exercise. Proper technique is essential for safety.

The clean and press is an advanced exercise that requires practice to master. It's an excellent way to develop full-body strength, power, and coordination when performed correctly. If you're new to this exercise, consider working with a fitness professional or coach to ensure proper form and safety.

 

Face Pulls

The face pull exercise is an effective way to target the muscles of the upper back, particularly the posterior deltoid and the upper trapezius. It also helps improve posture and shoulder health. Here are step-by-step instructions on how to perform the face pull exercise, along with important teaching points for each phase of the movement:

Equipment Needed:

  • Cable machine with a rope attachment

Execution:

  1. Setup:

    • Adjust the pulley of the cable machine to chest height.
    • Attach a rope handle to the pulley.
    • Stand facing the cable machine and grasp the rope handle with a neutral grip (palms facing each other).
    • Take a step back to create tension in the cable. Your feet should be shoulder-width apart, and your knees slightly bent.

  2. Engage Core and Upper Body:

    • Tighten your core muscles to stabilize your spine.
    • Keep your chest up and your shoulders relaxed.

  3. The Pull:

    • Inhale and pull the rope handle towards your face, aiming to bring it to the bridge of your nose or slightly higher.
    • Focus on pulling with your rear deltoids and upper back muscles, not your biceps or traps.
    • Squeeze your shoulder blades together at the end of the movement to emphasize the contraction of your upper back muscles.
    • Keep your elbows pointing outward throughout the pull.
    • Maintain an upright torso and avoid leaning forward or backward.

  4. Hold and Contract:

    • Hold the peak contraction for a moment, feeling the tension in your upper back.
    • Focus on the mind-muscle connection to engage the targeted muscles fully.

  5. The Return:

    • Exhale as you slowly and under control, extend your arms to return the rope handle to the starting position.
    • Keep the movement smooth and deliberate, emphasizing the eccentric (lengthening) phase.

  6. Repeat:

    • Complete the desired number of repetitions. A typical set may consist of 10-15 reps.

Teaching Points:

  1. Proper Hand Placement:

    • Maintain a neutral grip on the rope handle, with your palms facing each other.

  2. Core Engagement:

    • Engage your core muscles throughout the exercise to stabilize your spine and maintain proper posture.

  3. Elbow Position:

    • Keep your elbows pointing outward during the pull to target the rear deltoids and upper back muscles effectively.

  4. Mind-Muscle Connection:

    • Concentrate on feeling the contraction in your rear deltoids and upper back muscles during the movement.

  5. Full Range of Motion:

    • Pull the rope handle until it's close to the bridge of your nose or slightly above it to achieve a full range of motion.

  6. Smooth and Controlled:

    • Avoid jerky or overly fast movements. Focus on controlled and deliberate pulls and returns.

  7. Breathing:

    • Inhale as you pull the rope handle toward your face, and exhale as you extend your arms and return to the starting position.

  8. Safety:

    • Choose an appropriate weight to avoid straining or using improper form. It's better to start with a lighter weight and progress gradually.

The face pull exercise is valuable for improving shoulder health, posture, and upper back strength. Incorporate it into your routine to target these important muscle groups and maintain a balanced upper body. Proper form and attention to detail are crucial for maximising its effectiveness in strengthening the shoulder muscles and preventing injury.

 

Arnold Press

The Arnold press is a shoulder exercise that targets all three heads of the deltoid muscles and can help improve shoulder strength and stability. This exercise is named after the legendary bodybuilder Arnold Schwarzenegger, who popularized it. Here are step-by-step instructions on how to perform the Arnold press, along with important teaching points for each phase of the movement:

Equipment Needed:

  • Dumbbells

Execution:

  1. Setup:

    • Sit on a bench with back support or stand with your feet shoulder-width apart.
    • Hold a dumbbell in each hand with your palms facing your torso and your elbows bent at a 90-degree angle, as if you were performing a bicep curl.
    • Position the dumbbells at shoulder height, with your forearms perpendicular to the ground and your palms facing inward (toward your body).

  2. Engage Core and Upper Body:

    • Tighten your core muscles to stabilize your spine.
    • Keep your chest up and your shoulders relaxed.

  3. The Press (Lifting the Dumbbells):

    • Inhale and press the dumbbells overhead by extending your arms upward and rotating your palms to face forward as you lift.
    • As you press the dumbbells upward, simultaneously rotate your wrists and forearms so that your palms end up facing forward at the top of the movement.
    • Keep your elbows slightly bent at the top, avoiding full extension to reduce strain on the joints.

  4. Lockout Position:

    • At the top of the press, your arms should be fully extended overhead, and your palms should be facing forward.
    • Your head should be in a neutral position, with your eyes looking straight ahead.

  5. The Descent (Lowering the Dumbbells):

    • Exhale as you lower the dumbbells back to the starting position.
    • Reverse the wrist and forearm rotation so that your palms face your torso as you lower the weights.
    • Maintain control throughout the descent phase to avoid dropping the dumbbells too quickly.

  6. Repeat:

    • Complete the desired number of repetitions. A typical set may consist of 8-12 reps.

Teaching Points:

  1. Proper Hand Placement:

    • Start with your palms facing your torso and your forearms perpendicular to the ground.

  2. Core Engagement:

    • Engage your core muscles throughout the exercise to stabilize your spine and maintain proper posture.

  3. Wrist and Forearm Rotation:

    • Rotate your wrists and forearms during the press to change the direction of your palms from facing your torso to facing forward at the top of the movement.

  4. Full Range of Motion:

    • Achieve a full range of motion by fully extending your arms overhead without locking out your elbows.

  5. Breathing:

    • Inhale as you press the dumbbells overhead, and exhale as you lower them back to the starting position.

  6. Controlled Movements:

    • Focus on controlled and deliberate presses and descents to maintain proper form and prevent injury.

  7. Weight Selection:

    • Choose an appropriate weight that allows you to perform the exercise with proper form. Avoid using excessive weight that could compromise your technique.

The Arnold press is a versatile shoulder exercise that can be incorporated into your shoulder training routine to target all three deltoid heads effectively. By following these instructions and teaching points, you can perform the Arnold press with proper form and reduce the risk of injury while maximising its benefits for shoulder strength and development.

 

Dips

Dips are an excellent bodyweight exercise for building strength and muscle in the upper chest, shoulders, and triceps. However, performing them with proper form is crucial to avoid injury and get the most benefit from the exercise. Here are step-by-step instructions on how to do dips, along with important teaching points for each phase of the movement:

Equipment Needed:

  • Parallel bars or dip station

Execution:

  1. Setup:

    • Find a set of parallel bars or a dip station.
    • Stand between the bars and grip them with your palms facing inward (parallel grip).
    • Ensure your hands are slightly wider than shoulder-width apart.

  2. Step Up:

    • Use your leg muscles to step or jump up, so your body weight is supported by your arms on the bars.
    • Straighten your arms fully to lift your body off the ground.

  3. Engage Core and Upper Body:

    • Tighten your core muscles to stabilize your torso.
    • Keep your chest up and shoulders back.

  4. The Descent (Lowering Your Body):

    • Inhale and bend your elbows to lower your body downward.
    • Keep your torso upright and your chest forward as you descend.
    • Lower your body until your shoulders are roughly level with your elbows or until you feel a stretch in your chest and shoulders. Avoid going too low if it causes discomfort or strain.

  5. Lockout Position:

    • Exhale and push through your palms to extend your elbows and raise your body back up to the starting position.
    • Fully extend your arms without locking your elbows at the top.

  6. Repeat:

    • Complete the desired number of repetitions. A typical set may consist of 6-15 reps, depending on your fitness level and goals.

Teaching Points:

  1. Proper Hand Placement:

    • Maintain a firm grip on the bars with your palms facing inward and your hands slightly wider than shoulder-width apart.

  2. Core Engagement:

    • Engage your core muscles throughout the exercise to stabilize your torso and maintain proper body alignment.

  3. Elbow Position:

    • Keep your elbows close to your body as you lower and raise your body. Avoid letting them flare outward, which can put unnecessary stress on the shoulder joints.

  4. Range of Motion:

    • Aim for a full range of motion, lowering yourself until your shoulders are roughly level with your elbows. Going too low can strain the shoulder joint.

  5. Breathing:

    • Inhale as you lower your body, and exhale as you push yourself back up. Coordinate your breathing with the movement.

  6. Controlled Movements:

    • Focus on controlled and deliberate descents and ascents to maintain proper form and avoid swinging.

  7. Weight Distribution:

    • Maintain an even distribution of your body weight between your hands and avoid leaning too far forward or backward.

  8. Progression:

    • As you get stronger, you can add weight using a weight belt or perform more challenging variations, such as weighted dips or ring dips.

  9. Safety:

    • Be cautious with the weight you use and ensure the equipment is stable. Always prioritize safety when performing dips.

Dips are an effective exercise for building upper body strength and can be included in your workout routine to target the chest, rear delts, and triceps. By following these instructions and teaching points, you can perform dips with proper form, reduce the risk of injury, and achieve your fitness goals effectively.

 

Snatch

The snatch is a complex and one of the advanced Olympic weightlifting compound lifts that involves lifting a barbell from the ground to overhead in one fluid motion. It requires a high level of technique, strength, and coordination. Here are step-by-step instructions on how to perform the snatch exercise, along with important teaching points for each phase of the movement:

Equipment Needed:

  • Barbell
  • Weight plates
  • Weightlifting shoes (optional)

Execution:

  1. Setup:

    • Begin with your feet hip-width apart and your toes pointing slightly outward.
    • Position the barbell over the middle of your feet, close to your shins.
    • Bend at your hips and knees to lower your torso and grip the barbell with a hook grip (thumbs inside your closed fingers).
    • Your hands should be placed wider than shoulder-width apart, with your palms facing you (overhand grip).
    • Keep your back straight, chest up, and your head in a neutral position.
    • Your hips should be lower than your shoulders.

  2. Engage Core and Set Your Back:

    • Tighten your core muscles to stabilize your spine.
    • Retract your shoulder blades to set your upper back.

  3. The First Pull (Lifting the Bar off the Ground):

    • Inhale and push through your legs to lift the bar off the ground.
    • Keep the bar close to your body as you stand up.
    • Maintain an upright posture during this phase.

  4. The Transition (Moving into the Second Pull):

    • Once the barbell passes your knees, explosively extend your hips and knees.
    • Simultaneously, shrug your shoulders and pull the barbell upward by bending your elbows.

  5. The Second Pull (Accelerating the Bar Upward):

    • Continue to extend your hips and knees while explosively shrugging your shoulders.
    • Pull the barbell upward with your arms while keeping it close to your body.
    • As the barbell reaches your hips, forcefully extend your hips and knees to accelerate the barbell upward.

  6. The Catch (Receiving the Bar Overhead):

    • As the barbell reaches its highest point, quickly drop into a partial squat position.
    • Rotate your elbows under the bar and press the barbell overhead.
    • Lock your arms out fully to stabilize the weight overhead.
    • Your receiving position should resemble an overhead squat, with your thighs below parallel.

  7. Recovery:

    • Stand up from the overhead squat position to complete the lift.
    • Exhale as you recover.

Teaching Points:

  1. Proper Hand Placement:

    • Use a hook grip (thumbs inside your closed fingers) with a wide grip on the barbell.

  2. Core Engagement:

    • Engage your core muscles throughout the exercise to stabilize your spine and maintain proper posture.

  3. Maintain a Straight Back:

    • Keep your back straight, chest up, and your head in a neutral position throughout the lift.

  4. Bar Path:

    • Keep the barbell close to your body throughout the lift, especially during the second pull.

  5. Explosive Hip Extension:

    • The power in the snatch comes from explosively extending your hips and knees during the second pull.

  6. Catch Position:

    • Practice the receiving position (overhead squat) to ensure you can stabilize the weight overhead.

  7. Safety:

    • Snatches are technically demanding and require careful execution. If you're new to the exercise, consider working with a qualified coach to ensure proper form and safety.

The snatch is a highly technical lift that may take time to master. Start with light weights and gradually progress as you become more comfortable and confident in your technique. Safety and proper form are paramount when performing Olympic weightlifting exercises like the snatch.

Strong shoulders are essential for a functional upper body and overall strength. Incorporating these 10 compound exercises into your workout routine will help you develop robust shoulder strength while also providing benefits for other muscle groups. Remember to start with proper form, use appropriate weights, and gradually progress to avoid shoulder pain. Additionally, consult with a fitness professional or physical therapist if you have any existing shoulder issues or concerns. With dedication and consistency, you can build the shoulder strength you need to excel in your fitness goals and daily life.

 

In conclusion, developing shoulder strength is essential not only for achieving well-rounded upper body strength but also for maintaining good posture and preventing shoulder injuries. The ten compound exercises discussed in this article offer a comprehensive approach to shoulder development, targeting various muscle groups and movement patterns. Incorporating these exercises into your fitness routine, with a focus on proper form and gradual progression, will undoubtedly help you build shoulder strength, stability, and resilience. Whether you're an athlete, bodybuilder, or simply someone looking to improve their overall fitness, the exercises highlighted here provide a valuable foundation for strong and healthy shoulders that can support you in your fitness journey and daily life.

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Arun Gray sports therapist strength and conditioning coach skegness

The author

Arun Gray is a sports therapist and strength & conditioning coach with over 15 years experience in the industry. He also has a personal history with chronic shoulder and back pain along with a range of other sporting injuries.

Arun writes about common injuries and aims to help people understand and manage their pain to prevent having to rely on national healthcare.

Read more about Arun