WATCH: 8x8 Shoulders and Triceps
This part of my 8×8 program will give you shoulders like boulders. We’re keeping it honest with 56 total sets, 7 exercises, and 8 sets with 30 seconds of rest.
12 Shoulder-Building Press and Raise Variations
Ditch that boring, straight-bar overhead press in exchange for these shoulder-pumping, hypertrophic alternatives.
What Muscle Proportions Create the Ideal Aesthetic Physique?
These illustrations from Reddit user /u/Chicken_Mcfugget demonstrate the impact of small muscular changes.
Elitefts™ Swiss Press Bar Cage Press with Fat Gripz™
elitefts.com™ Founder and CEO Dave Tate performs cage presses with the elitefts™ Swiss Press Bar and Fat Gripz™.
Upright Row with Rope & Kettlebell Grip Variations
Set of upright rows with rope handle attached to a kettlebell. First half of the set with overhand grip and second with underhand grip
Seated Lateral Raise With Chains
Mountain Dog Diet and Training Founder John Meadows preforming side raises with Elitefts™ chains.
Double Front Delt Ropes
Some people use ropes for conditioning, we use them to get a delt pump. And also for conditioning. But only after we’ve gotten a delt pump.
Swiss Bar Military Press
The Swiss Bar military press is a great exercise to improve the strength of your shoulders and triceps.
Hanging Shrugs
One good tip is to try and keep your chin down. This will keep you from pulling into the start of a chin.
Leverage Flyes
These are a great way to add some stretching with slight loading to your program, or, you can add these to a long complex of Grappler movements using the bar or very light weights.
Seated Side Raise
This exercise is one that you do after you hit a huge PR on a board press or something similar and just don’t care what you do.
One Arm Seated Clean & Press
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.
Front Raises with Kettlebells
This movement is performed the same way you would a standard dumbbell front raise except you will be using Kettle bells.
One-Arm Kettlebell Military Press w/Bands
These are an added variation to military pressing with kettlebells.
Shoulder Band Traction (forward)
Hook the hand around your wrist so you are NOT holding it with your hands.
Prone Shoulder Cable Pull
To do this lay face down on a bench at a slight angle from the cable machine.
Med Ball Front Raise
Backwards hat is worn for style, not because he is trying to hide his wrap-around.
Front Raise With Sandbag
This is certainly not a standby in my workouts, but my one buddy always finds a way to turn an odd object tool into a bodybuilding tool.
Spud Strap Front Raise
The front raise is not often used by lifters because of all of the attention to the front of the delts from all of the heavy pressing.
Cable Up Row Press Out
When you train in a gym with very limited equipment you come up with interesting ways to train different muscles.
Rear Delts w/ Blast Straps
This is a very challenging exercise but a tremendous way to develop your upper back.
Standing "Strip the Rack" Close Grip Shoulder Presses
To set up for standing “strip the rack” close grip shoulder presses, you set the J-hook in the power rack at chin level.