Shoulder Exercise and Shoulder Pressing Progressions

This course discusses variations, progressions, and regressions of shoulder exercises for upper body strength (e.g. scaption, PNF carry-aways, reverse fly, dumbbell shoulder press, etc.). This includes variations of dumbbell raises and overhead shoulder presses that you may find more effective than traditional lateral raises or push presses. This course also includes cues for a better starting position, cues for ideal shoulder height (shoulder level) and position for the scapula (shoulder blade), and cues for improving lower back and lower body position when performing overhead exercises, especially with heavier weights.

Additionally, this course covers the functional anatomy of shoulder raise and shoulder press exercises, including the contribution of the shoulder muscles (e.g. anterior deltoid), rotator cuff muscles (e.g. supraspinatus), scapula muscles (e.g. trapezius muscles), arm muscles (e.g. triceps brachii), and core muscles (e.g. rectus abdominis). More advanced anatomical considerations include the contribution of core subsystems (e.g. anterior oblique subsystem ) and the use of shoulder exercise during neuromuscular re-education (a.k.a. integration exercises). Further, this course is built from a systematic research review and is pre-approved for credits toward the Certified Personal Trainer (CPT) Certification, and continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.).

We hope this course inspires the inclusion of shoulder exercises for all goals in fitness, performance, and physical rehabilitation. For example, increasing upper body strength for powerlifters, maintaining mobility and reconditioning after a shoulder injury, and/or intrinsic stabilization subsystem integration during corrective exercise programs.

Additional Progression Courses:

Strength Progressions

• Chest Exercise and Pushing Progressions
• Back Exercise and Pulling 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

Sample Progression: Overhead Dumbbell Press Progression

Note: The progression below can be performed in the sagittal plane, scapular plane, or frontal plane. As mentioned under "Relative Flexibility" it is recommended that the exercise progression is started in the sagittal plane for those exhibiting upper body dysfunction (UBD) and progressed to scapular and frontal plane progressions as optimal mobility and neuromuscular control are achieved.

1. Seated bilateral overhead dumbbell press with back support
2. Seated alternating overhead dumbbell press with back support
3. Seated unilateral overhead dumbbell press with back support
4. Seated bilateral overhead dumbbell press
5. Seated alternating overhead dumbbell press
6. Seated unilateral overhead dumbbell press
7. Seated on ball bilateral overhead dumbbell press
8. Seated on ball alternating overhead dumbbell press
9. Seated on ball unilateral overhead dumbbell press
10. Standing bilateral overhead dumbbell press
11. Standing alternating overhead dumbbell press
12. Standing unilateral overhead dumbbell press
13. Single-leg bilateral overhead dumbbell press
14. Single-leg alternating overhead dumbbell press
15. Single-leg unilateral overhead dumbbell press
16. Single-leg unstable bilateral overhead dumbbell press
17. Single-leg unstable alternating overhead dumbbell press
18. Single-leg unstable unilateral overhead dumbbell press

Sample Program

Routine 1 (Month 1)

Goal: Upper Body Hypertrophy (Strength/Stability Supersets)

Acute Variables:

• Load: Moderate (75-90% 1-RM)/Light (60-75% 1-RM)
• Reps/set: 6-12/6-12
• Sets/exercise (or circuits): 1-5 circuits
• Rest between exercises: 30 seconds
• Rest between sets: 3 minutes (alternatively, can be performed in a circuit)
• Training time: 20 – 60 minutes (excluding warm-up).

Strength/Stability Super-sets Routine:

• Chest: Incline Bench Press and Asymmetrical Dumbbell Press on Ball
• Back: Kneeling Cable Pull Down and Rope Row
• Shoulders: Curl & Press and Single Leg Unilateral Abduction with External Rotation

Routine 2 (Month 2)

Acute Variables:

• Goal: Upper Body Max Strength/Power (Post-activation Potentiation Circuits)
• Load: (Heavy > 85% of 1-RM) (Light < 30% of 1-RM)
• Reps/set: (1-5)(3-10)
• Sets/exercise (circuits): 2-6 circuits
• Rest between exercises: 60 seconds (note, exercise performed in circuit)
• Training Time: 20 – 45 minutes (excluding warm-up).

Max Strength/PAP Circuit Routine:

• Chest Strength: Bench Press
• Back Strength: Pull-up
• Shoulder Strength: Dumbbell Press
• Chest Power: Plyometric Push-up
• Back Power: Med Ball Chop
• Shoulder Power: Med Ball Shoulder Press
• Active Rest (corrective/mobility not appropriate): Standing Band ITYs

Caption: A posterior deltoid exercise