Shoulder Exercise and Shoulder Pressing Progressions

Evidence-Based Shoulder Exercise Recommendations

This course explores variations, progressions, and regressions of shoulder exercises (also known as shoulder workouts, deltoid exercises, or overhead pressing progressions). Develop strength, power, hypertrophy, and movement quality with evidence-based progressions of lateral raises, front raises, reverse fly variations, and pressing movements. From foundational exercises like dumbbell shoulder press and scaption to advanced variations such as single-arm landmine press and unstable surface raises, this course provides a systematic framework for training the shoulders.

Built on a comprehensive systematic research review and pre-approved for continuing education credits, this course offers fitness, performance, and rehabilitation professionals the accuracy and approvals needed to integrate best practices into shoulder programming.

Course Highlights

Progressive Shoulder Exercise Programming: Explore a complete continuum of shoulder progressions and regressions (with videos of each variation); from fundamental raises and stable bilateral presses to advanced exercises incorporating multi-planar motion, unstable loads, and unstable surfaces.

Kinesiology and Functional Anatomy: Gain a deeper understanding of the functional anatomy of shoulder exercises, including prime movers (e.g., anterior, medial, and posterior deltoid), stabilizers (rotator cuff supraspinatus, infraspinatus, subscapularis, teres minor), fixators (e.g., trapezius, serratus anterior), and ancillary movers (e.g., triceps brachii). Integrated analysis also highlights the roles of neutralizers, antagonists, and core subsystems (e.g., the anterior oblique subsystem).

Form and Technique Optimization: Learn common technique errors, alignment faults, and compensations during shoulder exercises. Each video includes detailed instructions, coaching cues, and expert strategies for scapular positioning, trunk stability, and overhead control.

Programming Example: Programming Example: Includes detailed shoulder exercise progressions (with micro-progressions) and a complete sample 2-phase resistance training program.

Evidence-Based Programming Recommendations: This course includes a systematic review of all available comparative research.

• Summary of Research Review Topics
  • Shoulder Press and Unstable Surfaces
  • Shoulder Press and Unstable Loads
  • Unstable Loads During Various Joint Actions and Exercises
  • Correlation Between Core Strength and Stability Strength

Frequently Asked Questions (FAQs)

What is the most effective shoulder exercise?

• Research consistently supports overhead pressing movements; however, the deltoids are capable of every joint action of the shoulder with the exception of adduction. It is recommended that a variety of exercises be integrated into a program, or conversely, that chest press and back exercises are often sufficient to promote deltoid hypertrophy and strength.

Which exercise is best for shoulder pain?

• Exercises that emphasize scapular stability and controlled range of motion, such as scaption or banded external rotations, are often recommended in rehabilitation. Additionally, it may be advisable to avoid overhead pressing and follow the "Relative Flexibility Progression" recommended in this course.

Are 5 exercises enough for the shoulders?

• No, five exercises are likely too many, especially if the only muscles being considered are the deltoids. Five exercises are likely optimal for an upper-body routine, with each exercise performed for 3-5 sets, and include chest, back, shoulder, and scapular stabilization. This question is related to the optimal number of "sets per muscle group ."

What is the best exercise for a weak shoulder?

• Pressing variations (e.g., standing curl to press) combined with activation of the rotator cuff , trapezius , and serratus anterior can provide an excellent foundation for shoulder strength.

How many times a week should you train your shoulders?

• Research suggests that optimal improvement results from 1.5 - 3 sessions per week per muscle group. For more, check out Acute Variables: Training Frequency and Recovery Between Sessions .

How can I improve my shoulder stability and performance?

• Integrating shoulder exercises with unstable loads and surfaces, along with activation of the rotator cuff , trapezius , and serratus anterior is likely optimal.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved 1 Credit Final Exam

Additional Progression Courses:

Strength Progressions

• Chest Exercise and Pushing Progressions
• Back Exercise and Pulling Progressions
• Shoulder Exercise and Pressing Progressions
• Leg Exercise and Triple Extension Progressions
• Deadlift Exercise Progressions
• Total Body Exercise and Integrated Progressions

Core Progressions

• Quadruped and Progressions
• Plank and Side Plank Progressions
• Glute Bridge and Progressions
• Wood Chop Exercise Progressions

Power Progressions

• Power Training: Upper Body and Total Body Exercise
• Power Training: Lower Body Exercise

Caption: A posterior deltoid exercise

Shoulder Press and Unstable Surfaces:

1. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. The Journal of Strength & Conditioning Research, 27(7), 1824-1831.
2. Lehman, G. J., Gordon, T., Langley, J., Pemrose, P. and Tregaskis, S. (2005) Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during limb strength exercises. Dynamic Medicine, 4(6), doi: 10.1186/1476-5918-4-6
3. Kohler, J. M., Flanagan, S. P., & Whiting, W. C. (2010). Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. The Journal of Strength & Conditioning Research, 24(2), 313-321.
   
   Shoulder Press and Unstable Loads
4. Behm, D. G., Leonard, A. M., Young, W. B., Bonsey, W. A. C., & MacKinnon, S. N. (2005). Trunk muscle electromyographic activity with unstable and unilateral exercises. The Journal of Strength & Conditioning Research, 19(1), 193-201.
5. Williams Jr, M. R., Hendricks, D. S., Dannen, M. J., Arnold, A. M., & Lawrence, M. A. (2020). Activity of shoulder stabilizers and prime movers during an unstable overhead press. The Journal of Strength & Conditioning Research, 34(1), 73-78.
   
   Comparing Various Joint Actions and Exercises
6. Baritello, O., Khajooei, M., Engel, T., Kopinski, S., Quarmby, A., Mueller, S., & Mayer, F. (2020). Neuromuscular shoulder activity during exercises with different combinations of stable and unstable weight mass. BMC Sports Science, Medicine and Rehabilitation, 12, 1-14.
7. Sweeney, S. P. (2014). Electromyographic analysis of the deltoid muscle during various shoulder exercises (Doctoral dissertation).
   
   Correlation Between Core Strength and Stability Strength
8. Keogh, J. W., Aickin, S. E., & Oldham, A. R. (2010). Can common measures of core stability distinguish performance in a shoulder pressing task under stable and unstable conditions?. The Journal of Strength & Conditioning Research, 24(2), 422-429.