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How to Train Shoulders for a Huge
Bench?
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Daniel Domaradzki
11/12/2021
Physical Performance
strength training
If you’re looking to build a massive and
powerful chest, then you need to pay
attention to your shoulders. That’s right, your
shoulders play a crucial role in maximizing
bench press performance and achieving gains
in strength and size. But how exactly do you
train your shoulders to improve your bench
press? In this article, we’re going to cover
everything you need to know about how to
train shoulders for a huge bench. From the
best exercises to the optimal training
frequency and intensity, we’ve got you
covered. So, whether you’re a seasoned lifter
or just starting out, get ready to take your
bench press to the next level by developing
strong and powerful shoulders!
Table of Contents [ show ]
Brief anatomy of the
deltoid muscle group
The deltoid muscles are a group of three
muscles that form the rounded contour of the
shoulder. These muscles are the anterior,
middle, and posterior deltoids, and they
originate from the clavicle and scapula and
insert into the humerus bone of the upper
arm.
The anterior deltoid head is located on the
front of the shoulder and is responsible for
shoulder flexion, which is the movement of
the arm forward and upward. This muscle
also assists in shoulder abduction, which is
the movement of the arm out to the side.
The lateral deltoid head is located on the
lateral aspect of the shoulder and is
responsible for shoulder abduction. This
muscle works in conjunction with the
supraspinatus muscle to lift the arm out to
the side.
The posterior deltoid head is located on the
back of the shoulder and is responsible for
shoulder extension, which is the movement of
the arm backward. This muscle also assists in
shoulder abduction and is essential for
movements such as rowing and pulling
exercises.
Collectively, the deltoid muscles play a crucial
role in shoulder movement and stability. They
work in conjunction with other muscles such
as the rotator cu! muscles and the trapezius
to facilitate movements such as shoulder
flexion, abduction, and extension.
Additionally, the deltoids play a vital role in
maintaining proper posture and shoulder
alignment, which is essential for preventing
injuries such as shoulder impingement and
rotator cu! tears.
In terms of training, the deltoid muscles are
often targeted with exercises such as
shoulder presses, lateral raises, and front
raises. These exercises help to develop the
strength and size of the deltoids, which can
enhance overall shoulder performance and
aesthetics. It’s important to note that proper
form and technique are essential when
performing these exercises to prevent injury
and maximize results.
The importance of
strong shoulder for
bench pressing
When it comes to building a strong and
impressive chest, most people think of bench
pressing as the go-to exercise. However, what
many fail to realize is that having strong
shoulders is just as crucial for maximizing
bench press performance.
Your shoulders play a crucial role in stabilizing
the weight during the bench press exercise.
The anterior deltoids, in particular, are
responsible for helping to lower the weight to
the chest and drive it back up during the
concentric phase of the lift. Without adequate
shoulder strength and stability, you run the
risk of losing control of the weight, which can
result in injury and poor performance.
In addition to providing stability during the
bench press, having strong shoulders can also
help to improve overall pressing power. The
triceps and pectoral muscles, which are the
primary muscles involved in bench pressing,
are heavily reliant on shoulder strength to
generate force and power. By strengthening
the shoulders, you can improve the leverage
and mechanics of the bench press, allowing
you to lift heavier weights and achieve greater
gains in strength and size.
To develop strong shoulders for bench
pressing, it’s essential to incorporate
exercises such as overhead presses, lateral
raises, and face pulls into your training
program. These exercises target the di!erent
regions of the shoulder muscles and can help
to develop overall shoulder strength, stability,
and mobility.
It’s important to note that building strong
shoulders takes time and consistency. It’s
essential to focus on proper form and
technique when performing shoulder
exercises to prevent injury and maximize
results. Additionally, it’s important to listen to
your body and gradually increase the weight
and intensity of your training program over
time.
Having strong shoulders is just as important
as having a strong chest for maximizing bench
press performance. By incorporating
exercises that target the shoulders, you can
improve stability, power, and performance in
the bench press and achieve greater gains in
strength and size. So, don’t overlook the
importance of strong shoulders in your
training program and start incorporating
shoulder exercises into your routine today!
Strong shoulders
A lot of people tend to argue if shoulder
pressing is necessary for a huge bench press
and if you treat your bench press seriously,
you have probably wondered if shoulder
pressing is really that important or are these
theories being preached by OHP fanboys.
Well…the truth lies somewhere in between
and in this article, I will explain to you what do
I mean by that.
Strength ratios
One of the really important things in strength
training is the strength ratio. It’s simply the
ratio between one lift and another. By
comparing the results of various lifts, you can
get the idea of how strong does one need to
be to not inhibit the other. Another useful
insight about it is that you can track and
analyse your gains to see how do increasing a
certain lift or accessory influence the other
one. At a certain stage of development, it
comes in very handy, you can trust me on
that. The whole idea came from Charles
Poliquin as he was the one to popularise the
term “Structural Balance” in S&C.
When it comes to shoulder pressing, the
ratios say that under typical circumstances,
you should be able to OHP no less than 60%
of your biacromial bench. On the other hand,
an OHP at 70% or stronger, would stop
carrying over so e!ectively to the bench press
itself. The shoulders should be just strong
enough to be able to bear the weight you are
trying to bench. To put it simply, if your
shoulders are too weak, they will stop you
from benching huge weights and that’s when
you need to focus on shoulder presses a little
bit more. However, if they are too strong, you
will simply waste time by trying to get them
even stronger as the carryover will be
diminishing even more the stronger they get.
It will not be detrimental to your bench
performance but there are much more
e"cient ways to bring up your bench.
How to train shoulders?
This is a bit tricky as the stronger your get, the
more specificity you will need and as shoulder
pressing can be treated as GPP for a bench
presser or powerlifter, however, when you’re
at a beginner level, shoulder pressing a bit
heavier and with more volume can serve as a
great pressing variation with quite a decent
carryover.
Beginners are generally instructed to focus on
pressing in the sagittal plane a bit more to
develop a stronger base. Advanced lifters are
usually told to pump the shoulder, spare the
CNS and avoid pressing very heavy to ensure
complete recovery from the heavy bench
sessions and intermediates meet them
somewhere in between.
5 awesome shoulder
exercises to increase
your bench press
Allow me to present you a list of useful
exercises that I use with my athletes to bring
their shoulder strength and bench press up.
These exercises are to be treated as
accessories or variations that intend to
support your main lifts, not vice versa.
Neutral Grip DB Shoulder Presses and
Arnold Presses
Single Armed Landmine Presses and
Rack Viking Presses
Seated Barbell Shoulder Press from the
pins (dead stop)
Single Armed Standing DB or KB
Shoulder Presses
Push Press and Push Jerk
These exercises have helped me and
countless athletes increase their shoulder
strength and bring their bench numbers up
when shoulder strength was limiting them.
The trick is to remember that you are only
focusing on your shoulder training as much as
you need, without overdoing it because all
you’re trying to do is to reinforce your weak
points. If you are focusing on the bench press,
the shoulder exercises should only be used as
assistance lifts and not as your bread and
butter.
Apply for coaching!
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