Building Hulk-like shoulders can add a finishing touch to an already impressive physique. Adding size to the shoulder joint adds width to a lifter’s frame and boosts strength for other exercises as well. When the shoulders are strong and properly balanced, they provide a strong foundation for other muscle-building staples like the bench press.
While building muscular shoulders is attractive to many guys, it can also be dangerous. Due to the freedom of movement, the shoulder joint also has a high potential for injury when exercises are performed incorrectly. For instance, the upright row, a favorite for building the upper trapezius muscles, internally rotates the upper arm before elevating it up into the shoulder joint. Lifters with a history of shoulder pain may develop a lingering soreness or ache from repetitive shoulder training. For that reason, lifters should select appropriate exercises and prioritize prehab exercises to maintain a healthy joint.
Add the following finisher to the end of your workout for a complete shoulder workout. Always finish your workout with some foam rolling and soft tissue work with either a foam roller or tennis ball to help increase blood flow and break up knots in muscle and connective tissue.
Directions: Grab a pair of dumbbells that you could successfully press overhead for eight to ten repetitions. Perform the following exercises back-to-back with 15-20 seconds rest in between.
1A) Dumbbell Hang Clean Pull, 10 reps
With a dumbbell in each hand and your palms facing you, assume an athletic position with your knees and hips slightly bent. The dumbbells should rest just above your knees. Explosively extend your hips, knees, and ankles as you shrug your shoulders at the top of the movement. Return to the starting position and repeat.
15-20 seconds rest
1B) Overhead Push Press, 10 reps
Start holding a pair of dumbbells with a neutral grip (palms facing in). With the dumbbells on your shoulders, slightly bend at the hips and knees as if you were going to jump as high as possible. Explosively extend your hips as you drive the dumbbells overhead. Slowly return to the starting position and repeat.
15-20 seconds rest
1C) Overhead Waiter’s Carry, 50 yards each hand
Hold a dumbbell in your right hand and lock it out overhead with your palm facing in. Pull your stomach in tight to make sure you’re not overarching at your lower back. Walk 50 yards at a slow and steady pace making sure to keep your elbow locked out the entire time. Switch hands and walk back to the starting position.
Rest one minute then repeat the entire circuit. Aim to complete three rounds.
