Shoulder Exercise with Barbell

What are Barbell exercises for the Shoulder joint?

Strong shoulders provide you with the opportunities to do well in the gym as well as perform any routine functional tasks that involve lifting your arms above your head. Your shoulders may be small in comparison to the back and chest muscles but that doesn’t mean we should neglect them.

Your shoulder muscles allow you to do a variety of tasks both in the gym and outside of the gym. Weak shoulder muscles can cause instability and increased chances of injury, which are two things we want to avoid at all costs. Your shoulders are made of several layers involving joints, bones, muscles, ligaments, and tendons. Any sort of injury to these layers can reduce your range of movement and make you more susceptible to injury if they are underused,overused, or injured.

Not only can injury cause shoulder issues, but degenerative diseases can contribute to pain in the shoulders. It’s important to concentrate on maintaining your shoulders’ health as it is the most movable joint in the body. By including effective exercises and providing your body with the fuel that it needs to repair its muscles, you are setting yourself up for success.

What are the Benefits of Strengthening Shoulder muscles?

There are some benefits of shoulder exercises:

• Decreased Chance of Injury to shoulder joint.
• Increased Mobility and flexibility.
• Increased Self-Confidence.
• Increased weight lifting capacity for bodybuilders.
• Increased exercise capacity or gym training period.

What are the Barbell exercises for Shoulder press?

Below is the list:

• Barbell Front Raise
• Barbell Overhead Press
• Barbell High Pull
• Barbell Landmine Face Pull
• Barbell Landmine Bent Arm side Raise
• Behind The Neck Press
• Barbell Clean And Press
• Snatch-Grip High Pull
• Barbell Overhead Shoulder Press
• Barbell Shrug
• Half-Kneeling Landmine Press
• Push Press
• Snatch-Grip Low Pull
• Snatch-Grip Shrug Pull
• Rack Dead lift
• Incline Bench Press
• Upright Row
• Military Press – Seated
• Barbell Front Deltoid Raise – to Vertical
• Barbell Rear Deltoid Raise – Prone
• Wide Grip Upright Row
• Barbell Overhead Front Raises
• Javelin Press

Barbell Front Raise

Stand upright and hold the barbell with your hands about shoulder-width apart and your palms facing towards the body.
While keeping your arms extended, begin to lift the barbell until it is parallel with the floor.
Pause at this position while contracting the delts and start to slowly lower down.
Do steps 1-3 for your desired number of reps and sets.

Barbell Overhead Press

Stand upright and put your hands slightly wider than shoulder-width apart on the barbell with a double overhand grip.
Start to lift the barbell and rest it on your front delts while contracting the abdominal muscles.
Make sure you keep the lower body stable and contract your deltoid muscles to press up until the arms are locked with the

barbell above your shoulders.
Slowly, start to lower the barbell to the starting position.
Do steps 1-4 for your desired number of sets and reps.

Barbell High Pull

Start in a standing position with the feet shoulder-width apart and grab the barbell with about a hand’s width outside of each leg.
Place the barbell just in front of the shins and start to pull the bar upwards while keeping your glutes and abs engaged.
While you are lifting the bar, shrug your shoulders to pull the bar as high as possible.
Slowly start to lower back to the starting position.

Barbell Landmine Face Pull

Put the barbell securely in the landmine attachment or corner to stabilize the bar on the floor in front of you.
Straddle the bar with your feet positioned about shoulder-width apart and hinge at the waist until the back is parallel to the floor.
Grab a hold of the barbell so that your hands are directly under the forehead.
Start to retract your rear delts while you drive the elbows up and slightly back so that the barbell is right beneath your face.
Squeeze the rear delts and slowly bring your arms back down to the beginning position.
Repeat steps 1-4 for the desired number of sets and reps.

Barbell Landmine Bent Arm side Raise

Put the barbell in the same position as the previous exercise (Landmine Face Pull) and stand to the left of the barbell.
Grab ahold of the top of the barbell with your right hand with your palm facing inwards.
Engage your core and with a bent right arm, contract your right deltoid to raise the barbell up and to the side until your the hand is in line with the shoulder over Behind Press.
Hold for a second and take a breath, then slowly return to the beginning position.
Repeat this motion for 30 seconds then switches to the other side to ensure balance.

Behind The Neck Press

Sit down and put the barbell across your traps.
Place your feet on the ground with your knees bent at a 90-degree angle.
Grasp hold of the bar with your hands wider than shoulder-width apart and squeeze your scapulae together to press the bar straight up so it is in line with the head.
Pause at this position then slowly start to return to the starting position.
Repeat this motion for the desired number of reps and sets.

Barbell Clean And Press

Stand up with your feet positioned shoulder-width apart.
Arch your lower back and start to bend your hips to lower your torso.
Grasp the barbell at shoulder-width apart and extend the hips to create a force to lift the bar off the floor.
Once the bar is past the knees, jump and shrug the bar so that you can lift it and catch it at shoulder height.
Engage the abdominal muscles and stand tall to press the bar straight overhead.
Repeat this motion for the desired number of reps and sets.

Snatch-Grip High Pull

Stand up with your feet positioned shoulder-width apart and the toes pointed out slightly.
Allow the bar to slide down the thighs and explosively jump straight up and shrug the bar aggressively to drive the elbows high.
Repeat this motion for the desired number of reps and sets.

Barbell Overhead Shoulder Press

Stand up with your feet positioned shoulder-width apart while tightening your core.
Hold the barbell at the shoulders with your palms facing forward.
start to push the bar upwards to squeeze your shoulders at the top.
Slowly start to lower and repeat this movement for your desired number of reps and sets.

Barbell Shrug

Grasp hold of the barbell with an overhand grip placed just outside of the thighs.
Begin to raise your shoulders straight up for one or two seconds.
Start to the lower back to the starting position.
It is crucial that you keep the shoulders back and your spine and elbows straight.

Half-Kneeling Landmine Press

The half-kneeling unilateral landmine press is a mix of vertical and horizontal motion, which makes this great for people who needs shoulder mobility for overhead pressing.
Set into a half-kneeling position in front of the barbell, knee underneath hip and ankle underneath the knee.
Pause the barbell at shoulder height in hand nearest the back leg and actively grip the barbell.
Press up at about 45 degrees and reach towards the roof at the end of the lockout.
Gently lower down under control and repeat.

Push Press

The push press utilises a lower-body dip to push the barbell overhead. It utilises the triple extension of the ankles, knees, and hips, which closely mimics what most overhead athletes perform on the field. Plus, the lower body dip permits you to lift more weight overhead than the overhead barbell press.
Set up the same as you would for the barbell overhead press.
Take an upright torso and dip downward four to six inches, knees over toes.
Then push your upper body and chest upwards through the barbell, and utilizing the legs, forcefully drive yourself and the barbell up.
Proceed to push through the barbell until lockout. Slowly return to the starting pose and repeat.

Snatch-Grip Low Pull

Set up as you did for the clean and press, but grab the bar with hands double shoulder width.
Explode the bar upward until it’s at chest level and your upper arms are parallel to the ground.
Place as you did for the high pull, but when you jump, do an explosive shrug and flex your elbows to pull the bar into your belly.
Do not continue to lift the bar to chest level.

Snatch-Grip Shrug Pull

This is done the same as the low-pull, but keep your elbows straight and do an explosive shrug once the bar passes your knees.

Rack Dead lift

Place the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees.
Stand with feet hip-width and, keeping the lower back in its natural arch, flex your hips back and grasp the bar just outside your knees.
Pull the bar into the body tightly, extend your hips and stand up.

Incline Bench Press

Place an adjustable bench at a 30- to a 45-degree angle and lie back on it.
Grab the bar just outside shoulder width, arch your back, and pull it off the rack.
Lower the bar to the upper part of the chest and then move your feet into the ground as you press it back up.

Upright Row

Grasp the bar with your hands slightly farther outside shoulder width than for the overhead press.
Squeeze the scapulae together and pull the bar to chest height.
Your elbows should be flexed 90 degrees in the top position and your upper arms should be horizontal.

Military Press – Seated

Sit on one end of the bench and grab the barbell in front of your neck, just above your shoulders.
Push the barbell straight up until the elbows come close to locking and lower it back down slowly after a short hold.
Be careful not to jerk your back to aid you to raise the barbell.

Barbell Front Deltoid Raise – to Vertical

Stand up and hold the barbell down in front of the thighs.
Lift the barbell to your shoulder level and continue to raise it at arms’ length and lower it back down slowly after a short hold.
Keep the arms extended throughout.

Barbell Rear Deltoid Raise – Prone

Lie prone on an elevated bench and grab the barbell below your chest, arms extended.
Lift the barbell until your arms are parallel to the ground and lower it back down slowly after a short hold.
Keep the arms extended throughout.

Wide Grip Upright Row

Keep your feet hip-width apart and grab a bar in front of you.
Ensure that you have an overhand grip and that your palms are farther than shoulder width.
Let your arms hang down such that the bar is close to the thighs.
Engage your shoulders and pull the weight up towards the chin and go until your elbows are high and are pointing outwards. Keep the weight close to the body.
Pause for 1 second and lower it back to the initial position. Repeat.
Perform 2 sets of 10 reps each.

Barbell Overhead Front Raises

Stand with the feet shoulder-width apart. Grab a barbell with your palms facing down such that it is close to your thighs and the arms are extended down.
Lift the barbell to bring it over your head. Keep your elbows slightly flexed.
Hold for a second and lower it back down. Repeat.
Perform 2 sets of 15 reps each.

Javelin Press

Do not utilize heavy weight for this exercise.
Grasp a barbell and hold it lengthwise.
Bring it to the shoulder level. Your elbows must be under the wrist.
Push the bar up and go until the upper arm reaches your ear.
Pause for a second and lower it back. Repeat.
Practice 2 sets of 10 reps on each side.