Supersets are a great technique to do more exercise in a shorter amount of time. And these four shoulder supersets are just what you need to scorch your delts!
Your shoulders are extremely important for a variety of reasons.
In terms of purpose, most upper body lifts include the shoulders in some form.
In terms of your physique, they are the pinnacle of the V-taper style, and they adorn your entire upper body.
Imagine a person with long arms, a broad back, a thick chest, and a small delta. I didn't know either.
Building your delts takes a lot of strength and dedication, but it's also a muscle group you don't want to devote a lot of time to. For supersets, this is where it comes into play.
Nothing beats supersets for getting a lot of work done quickly. The strategy is straightforward: pick two exercises, perform them back-to-back, and repeat without resting in between.
The supersets shown below will help you target all three heads of the shoulder region extremely efficiently.
Making supersets as successful as feasible requires minimizing the transition time from one movement to the next.
The supersets in this section are based on that idea.
1. Internal and External Rotations with Bands
When you're working on your shoulders, the rotator cuffs should be the first thing you work on. Many lifters have developed shoulder ailments over the years, and it's because they don't focus on this crucial aspect of your entire performance.
Wrap a resistance band around a substantial object, such as a rack or a computer. Choose a hand and perform both of these exercises with it. The band can help you manage stress at all times, but it should be light enough that you don't have to exert excessive power.
Do your best to concentrate on training the shoulder area. Rep on the other foot until you've completed all of the movements on one foot.
Perform three supersets of 20 repetitions each on these.
2. Seated Dumbbell Press and Front Plate Raise
Because the front delts are involved in a lot of pressing, you may not have difficulties with poor delts if you practice heavy with the chest, but you should train them separately regardless. The front head is also in charge of straightening your arms in front of you. These two exercises will be the focus of both functions.
On seated dumbbell presses, don't lock your arms up at the height of the press. This will keep stress off the delts and triceps, which take over when you lockout. Make sure the elbows' sides are out. Holding them in will softly recruit your pecs even if you're seated.
Set your adjustable bench to the utmost feasible incline without being entirely erect. This will relieve pressure on your lower back and assist separate your front delts.
When you have the plate in your hands, elevate the front plate and place your hands on it as if you were holding a steering wheel. However, you should have 10 and 2 in your possession. Raise the plate so that your arms are parallel to the floor and slightly above you as you lift it. If you move any higher, the traps will use them.
Attempt to lower the plate as straight as possible. You could be tempted to lower it till it's completely within your body. Stop just short of it, so the stress stays at the muscle's bottom.
Perform 3-4 supersets here for 8-10 reps.
3. Close Grip Upright Row and Standing Kettlebell Lateral Raise
The lateral head of the shoulders is the principal muscle in action as you raise your arms straight up to your sides. They will still work if you pull it straight up with your hands close together. If you wish to see far, you must devote your full focus to this section. For this exercise, you'll need a barbell and kettlebells.
Some people believe that this movement should be avoided, therefore the upright row of close grasp could be hazardous. If you have shoulder troubles, look for something different to do. One of the reasons I find athletes struggle is that they exaggerate their actions.
To utilize for the side delts, get an overhand, tight grip on the bar you're using. Make sure it's light enough for you to feel like your muscles are working. There should be no jerking or swinging. As you pull up, come to a halt at chest level. With side delts, you must feel the contract. At this point, I'm going back down.
You could do side raises with dumbbells, but you'll never be able to do a standing kettlebell lateral raise again. Kettlebells have all of the weight at the rim, unlike a dumbbell, which covers the hand with the weight.
If you hold the kettlebell at the top of the handle and strive to raise the weight to your side without letting it fall, you will be required to do substantial work. In other words, as you elevate the kettlebell to the peak of the rep, it should be horizontal. This also means that doing the negative, which is where you want to make the most improvements, will be more difficult.
Perform 3-4 sets of 8-10 repetitions with this superset.
4. Face Pull and Cable Bent-Over Lateral Raise
Because your rear delts are involved in some of your back actions, focusing on them independently, much like the front delts, will yield the best benefits. We're going to the cable station to start, to combine two comparable activities. Cables allow you to maintain tension on the area you're focusing on while also allowing you to stay in a predetermined direction while doing reps.
Face pulls can be achieved by attaching a long rope to an upper cable pulley. You can split the rope's grips as you pull it in to give yourself a wider range of motion. This means you can squeeze the rear delts a little harder and achieve a longer stretch when doing the negative. Make sure you're standing far enough away from the stack that the weights on the pin don't hit it.
For cable bending over lateral raises, you can operate with both lower pulley cable handles, or you can separate each side by collecting one side at a time. In either case, pull the cable handle through as if you're trying to strike the wall at your side, and then draw up until your arm is past shoulder level.
Make sure your shoulders are higher than your hands while you perform your set. You don't want to be seen at the party behind your back. Holding the shoulders over the handles would be a good way to target the rear delts.
For the final superset, do 3-4 supersets of 10-12 reps.
How to Develop Your Program
We've already established that you should focus on the rotator cuff supersets before doing anything else. We must now complete the balance of the workout.
You should take a close look at your body and decide what is most important to you. What skills do the job necessitate the most? If you want to focus on breadth and feel that your side delts need the most attention, start with that superset combination and complete four supersets here.
What part of your shoulders is the most powerful? If it's your front delts, you can focus on the last and commit to three supersets. As a result, the rear delts appear to be in the middle.
You can choose whether to take care of those three or four rounds on your own. As a result, your workout may resemble this.
Rotator Cuff Superset – 3 supersets
Lateral Delts – 4 supersets
Posterior Delts – 3-4 supersets
Front Delts – 3 supersets
If your back delts aren't popping and you think a backward glance may assist, start with that superset and rate the others accordingly.
Your ultimate goal is to have a strong and full set of shoulders, and these supersets can help you achieve that goal.
Related article: 10 Best Exercises For Boulder Shoulders
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