Shoulder press variations allow you to work on your shoulder heads from every possible angle. As the muscle fibres become stronger and thicker, the muscles are better able to withstand heavier resistance. Shoulder press exercises are the most effective for developing a boulder shoulder.
Shoulder Press with a Barbell
This is one of the most common variations of the shoulder press. You can do the exercise on the power rack because it makes lifting the barbell easier.
Shoulder Press with Dumbbells
Another common shoulder press variation is the dumbbell shoulder press. The exercise is similar to the barbell shoulder press, but you must use dumbbells that can be used with both arms. Our dominant hand is usually stronger and can push heavier weights. However, to avoid muscle imbalance, use the same weights for both arms.
Overhead Cable Shoulder Press
Even though you can do heavy weights and light reps, cable exercises allow you to burn out the muscles by using lighter weights but higher reps.
Shoulder Press with Hammer Strength
You must use a hammer strength shoulder press if you have access to one. The hammer strength machine is a shoulder press variation that incorporates both volume and intensity. It’s an excellent machine for focusing on drop sets during your workout routine.
These presses, named after Arnold Schwarzenegger, target your delts throughout the motion. Furthermore, as you rotate your palms forward while moving the weight upward and toward yourself, there is constant movement in your joints, which is important for strength and mobility.
When it comes to shoulder press variations, most focus on the lateral and anterior deltoids. However, the rear delts are also important. Try a behind-the-neck press for the rear delts, which can be done with only a barbell or a barbell with lighter weights.