Discover Three Shoulder Exercises That Outperform Push-Ups

Push-ups have long been a staple in strength training, effectively working the pectoral muscles, shoulders, and triceps. However, for those seeking to enhance shoulder strength specifically, there are alternative exercises that may prove more effective. A personal trainer has identified three exercises that prioritize shoulder development over chest engagement, potentially offering better results for individuals focused on building strong and stable shoulders.

While push-ups are a compound exercise that can contribute to overall upper-body strength, they primarily target the frontal deltoids and the chest. In contrast, exercises such as rows and lateral raises provide a more comprehensive approach by also engaging the rear and medial deltoids. This balanced training not only strengthens the shoulders but can also lead to improved stability and mobility in the shoulder joint.

If a client aims to enhance shoulder stability and strength, the following three exercises are recommended over traditional push-ups.

Pike Press

The pike press is an exercise that closely resembles a shoulder press, utilizing body weight to create resistance. It serves as an excellent precursor to more advanced movements, such as handstands or handstand push-ups. To perform a pike press, one should adopt a tripod position with the head and hands, ensuring the head moves over the hands and touches the ground in front.

To increase difficulty, practitioners can gradually reduce the distance between their hands and feet or elevate their feet on a bench. Maintaining core engagement is crucial; individuals should focus on tightening their abdominal muscles while shifting their weight forward and bending their elbows. This exercise effectively targets the shoulders and promotes overall upper body strength.

Arnold Press

Named after the legendary bodybuilder Arnold Schwarzenegger, the Arnold press is a versatile shoulder exercise that can be performed even by beginners. While it is the only weighted exercise in this list, individuals may start with lighter weights such as water bottles or tennis balls to master the technique.

The Arnold press engages all three major shoulder heads through a rotational arm movement, which starts with palms facing the body and transitions to palms facing outward as the weights are pressed overhead. This functional shoulder movement enhances shoulder health and translates well to everyday tasks, such as lifting items onto a shelf.

By focusing on slow, controlled movements and lighter weights, users can maximize the effectiveness of this exercise, improving the mind-muscle connection and achieving better results without the need for heavy loads.

IYTs

The IYT exercise is another effective option for enhancing shoulder stability and mobility. While light dumbbells can be incorporated, beginners may start with body weight to develop proper form. This exercise targets the rear shoulders, back muscles, and glutes, promoting engagement and control.

To perform IYTs, individuals should extend their arms forward and lift them overhead (the “I” position), then move to a “Y” position and finally to a “T” position by spreading the arms out wide. During the exercise, focusing on squeezing the shoulder blades together and lifting the arms to shoulder height or higher is essential. Engaging the glutes can further protect the lower back and improve overall stability.

Incorporating these exercises into a routine can provide a well-rounded approach to shoulder strength and stability, surpassing the benefits of traditional push-ups. By diversifying their workout regimen, individuals can achieve a stronger, more sculpted upper body while also enhancing functional strength.