"We're doing shoulders and triceps today at 2:30," I wrote in a succinct email to one of my powerlifting teammates.
His response was to bust my chops for using bodybuilding terms instead of powerlifting terms:
"Shoulders and triceps? You mean overhead presses and close-grip benches?"
Kidding aside, it got me thinking. Sometimes looking at things from a bodybuilding perspective is a good thing. Bodybuilders are known for muscle balance and symmetry – two things that can also keep you healthy.
If all you care about is overhead pressing and close grip benching, what are you doing for the rear deltoids to keep them in proportion to the front delts? A proper bodybuilder shoulder-workout would be far more comprehensive, targeting all heads of the deltoids from a variety of angles.
While this might be considered overkill, especially for those whose goal isn't to stand on stage in shiny Fruit of the Looms, it does help prevent imbalances in both strength and size.
On to the meat of this article – this is a classic shoulders and triceps blast. The purpose? To put some serious size on your shoulders and tris and make them stronger in the process. Everything you need to get the job done is here, from the exercises to the weekly progressions.
I like to start most workouts with about 10 minutes of mobility work directed at the areas I'm going to train. Since we're hitting the shoulders and triceps, we want to "open up" the upper body.
Stretch the pecs, lats, biceps, and triceps (I use a band for this) and work on T-spine extension and general shoulder girdle mobility.
I follow this general warm-up with one set of standing overhead presses combined with an overhead shrug for a set of 15 reps. I've been doing this for several months and it really helps wake up the shoulder girdle.
Perform a classic overhead press, and in the extended position go to an overhead shrug. Lower the bar and repeat 14 times.
I started out with just the bar and moved up five or ten pounds every month, doing this at least twice a week. See the video below for a demonstration.
To be proficient at overhead pressing, you need to feel comfortable standing with your legs straight, pelvis tucked posteriorly, trunk relatively vertical, arms straight with locked elbows, wrists in line with the forearms, and hands in the same vertical line as your ankles.
If you can't do all that, you need to work on your mobility.
As I've seen many people struggle to achieve this position, the main overhead pressing exercise used in this article is the seated dumbbell shoulder press, which most lifters can do successfully.
You may substitute with standard shoulder presses – which are superior from a pure strength point of view – although the seated variation offers comparable gains in terms of size.
The first chart contains the exercises, sets, and reps, along with a very effective progression scheme.
In the second chart I've listed the actual weights and reps I did when I followed it. Modify up or down as needed; just try to stick to the same theme.
Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|
Upper body mobility | 10 minutes | 10 minutes | 10 minutes |
Dumbbell shoulder press | 3 sets of 10, each set followed by a drop set of 8 | 3 sets of 10, each set followed by a drop set of 8 | 3 sets of 10, each set followed by a drop set of 8 |
Lateral raise | 100 reps total | 100 reps total | 100 reps total |
Power dumbbell rear delt raise | 100 reps total | 100 reps total | 100 reps total |
Close-grip bench | 3 sets of 10 | 3 sets of 10 | 3 sets of 10 |
Dumbbell triceps pullover | 3 sets of 12, each set followed by a drop set of 8 | 3 sets of 12, each set followed by a drop set of 8 | 3 sets of 12, each set followed by a drop set of 8 |
Triceps pushdowns | 3 sets of 12 | 3 sets of 12 | 3 sets of 12 |
Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|
Upper body mobility | 10 minutes | 10 minutes | 10 minutes |
Dumbbell shoulder press | 60x10 drop 40x8 60x10 drop 40x8 60x10 drop 40x8 | 60x10 drop 40x8 70x10 drop 50x8 60x10 drop 40x8 | 60x10 drop 40x8 80xAMRAP drop 60x8 70x10 drop 50x8 |
Lateral raise | 25x20, 20, 20, 20, 20 | 25x30, 30, 20, 20 | 25x40, 30, 30 |
Power dumbbell rear delt raise | 25x20, 20, 20, 20, 20 | 25x30, 30, 20, 20 | 25x50, 50 |
Close-grip bench | 235x8, 235x8, 235x8 | 235x8, 255x8, 235x8 | 235x8, 275xAMRAP 255x8 |
Dumbbell triceps pullover | 50x12 drop 35x8 50x12 drop 35x8 50x12 drop 35x8 | 50x12 drop 35x8 60x12 drop 45x8 50x12 drop 35x8 | 50x12 drop 35x8 70x12 drop 55x8 60x12 drop 45x8 |
Triceps pushdowns | 60x12, 60x12, 60x12 | 60x12, 60x12, 60x12 | 60x12, 60x12, 60x12 |
Exercise | Week 4 | Week 5 | Week 6 |
---|---|---|---|
Upper body mobility | 10 minutes | 10 minutes | 10 minutes |
Dumbbell shoulder press | 3 sets of 5 drop sets of 6 | 3 sets of 5 drop sets of 6 | 3 sets of 5 drop sets of 6 |
Lateral raise | 50 reps total | 50 reps total | 50 reps total |
Power dumbbell rear delt raise | 50 reps total | 50 reps total | 50 reps total |
Close-grip bench | 3 sets of 5 | 3 sets of 5 | 3 sets of 5 |
Dumbbell triceps pullover | 3 sets of 8 drop sets of 6 | 3 sets of 8 drop sets of 6 | 3 sets of 8 drop sets of 6 |
Triceps pushdowns | 3 sets of 8 | 3 sets of 8 | 3 sets of 8 |
Exercise | Week 4 | Week 5 | Week 6 |
---|---|---|---|
Upper body mobility | 10 minutes | 10 minutes | 10 minutes |
Dumbbell shoulder press | 80x5 drop 60x6 80x5 drop 60x6 80x5 drop 60x6 | 80x5 drop 60x6 90x5 drop 70x6 80x5 drop 60x6 | 80x5 drop 60x6 100xAMRAP drop 80x6 90x5 drop 70x6 |
Lateral raise | 35x15, 15, 12, 8 | 35x20, 15, 15 | 35x25, 25 |
Power dumbbell rear delt raise | 35x20, 15, 15 | 35x20, 15, 15 | 35x25, 25 |
Close-grip bench | 275x5, 275x5, 275x5 | 275x5, 295x5, 275x5 | 275x5, 315xAMRAP 275x5 |
Dumbbell triceps pullover | 70x8 drop 50x6 70x8 drop 50x6 70x8 drop 50x6 | 70x8 drop 50x6 80x8 drop 60x6 70x8 drop 50x6 | 70x8 drop 50x6 90x8 drop 70x6 80x8 drop 60x6 |
Triceps pushdowns | 80x8, 80x8, 80x8 | 80x8, 80x8, 80x8 | 80x8, 80x8, 80x8 |
Note: End weight on week 3 (higher reps) is start weight on week 4 for shoulder press and close-grip bench.
Although most lifters are much weaker in this position, it tends to transfer to the bench press better than the "rounded and protracted" pressdowns typically seen in commercial gyms.
It's okay to go light; squeeze the triceps and get a pump. This forces blood into the area, which helps keep the elbows healthy.
This system can provide a quick "sneak peak" of how strong you are in a given lift. I try to set some PR's on the non-contested lifts in the off-season, and this program fit the bill nicely.
But as with most workout routines, the devil is in the details. Note the progression required on the main sets of shoulder presses and close-grip bench presses – if you fail on the first week you're screwed, so start on the light side and work your way up each week.
As for those who scoff that this is just a "bodybuilder" program, you got it all wrong. Bigger and stronger shoulders and triceps mean a better bench press.
Besides, who doesn't secretly want bigger shoulders and arms?
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