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Shoulder strength training exercises - best progressions for barbell shoulder press, dumbbell shoulder press, bands, barbell, and cables. Shoulder movements for endurance, stability, hypertrophy, and strength and a sample shoulder routine.

Shoulder Exercise and Shoulder Pressing Progressions

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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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. 

) 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 

 integration during corrective exercise programs.

Leg Exercise and Triple Extension Progressions

Total Body Exercise and Integrated Progressions

Power Training: Upper Body and Total 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 

 and progressed to scapular and frontal plane progressions as optimal mobility and neuromuscular control are achieved.

Seated bilateral overhead dumbbell press with back support

Seated alternating overhead dumbbell press with back support

Seated unilateral overhead dumbbell press with back support

Seated alternating overhead dumbbell press

Seated unilateral overhead dumbbell press

Seated on ball bilateral overhead dumbbell press

Seated on ball alternating overhead dumbbell press

Seated on ball unilateral overhead dumbbell press

Standing bilateral overhead dumbbell press

Standing alternating overhead dumbbell press

Standing unilateral overhead dumbbell press

Single-leg bilateral overhead dumbbell press

Single-leg alternating overhead dumbbell press

Single-leg unilateral overhead dumbbell press

Single-leg unstable bilateral overhead dumbbell press

Single-leg unstable alternating overhead dumbbell press

Single-leg unstable unilateral overhead dumbbell press

Goal: Upper Body Hypertrophy (Strength/Stability Supersets)

Moderate (75-90% 1-RM)/Light (60-75% 1-RM)

 3 minutes (alternatively, can be performed in a circuit)

Single Leg Unilateral Abduction with External Rotation

Upper Body Max Strength/Power (Post-activation Potentiation Circuits)

 (Heavy > 85% of 1-RM) (Light < 30% of 1-RM)

60 seconds (note, exercise performed in circuit)

Active Rest (corrective/mobility not appropriate):

Horizontal Abduction on 1-leg

Course Summary: Shoulder Exercise and Shoulder Pressing Progressions

Shoulder Exercise and Shoulder Pressing Progressions Course Study Guide

Study Guide: Shoulder Exercise and Shoulder Pressing Progressions

Introduction

For a comprehensive review of unstable load and surface training:

Relative flexibility progressions are general guidelines for exercise selection that can be used while correcting postural dysfunction/movement impairment. Individuals exhibiting signs of 

 may reduce the chance of compensation by integrating shoulder/overhead pressing patterns in the following order:

Pressing overhead requires significant trunk stabilization and coordinated recruitment of core subsystems. The 

 maintains segmental alignment of our lumbar spine, while balanced recruitment of the 

 prevent excessive flexion, extension, lateral flexion, or rotation.

The muscles of the instrinsic stabilization subsystem

 (Heavy > 85% of 1-RM) (Light < 30% of 1-RM

Kinesiology

The deltoid muscles from a lateral view (note the middle deltoid)

Research Corner

The Overhead Press Exercise on Stable and Unstable Surfaces

Research has compared EMG activity with unstable loads and unstable surfaces, during an overhead press (1, 2, 8, 9). Research by Williams et al. demonstrated that an overhead press with weights suspended from a Bandbell® Earthquake bar (unstable load) elicited greater 

 and bicep) muscle activity when compared to stable loads (9). Prime mover (

, and rotator cuff muscle activity were similar when using the same weight with stable and unstable loads (9). However, Kohler et al. (8) demonstrated that weights too heavy to be performed with unstable loads resulted in the greatest prime mover and 

 muscle activity. This implies that scapular stabilizer and trunk muscle activity increases with unstable loads, prime mover and 

 muscle activity are similar when similar weight is used for stable and unstable loads, and prime mover activity may be greatest when performing stable loads that could not be performed with unstable loads.

Stable and unstable loads with moderate to heavy weight elicited large amounts of rotator cuff muscle activity in all conditions (9). This may imply a "threshold" activation level that was reached, in which no higher level of activity can be achieved without the significant increases in load seen during stable 1-5 rep max (RM) training. This tendency is seen throughout the body of research comparing stable and unstable exercise and may imply that an increase in muscle activity is only one of several methods the body uses to accommodate stable/unstable training.

Studies by Kohler et al. (8), Uribe et al. (1), and Lehman et al. (2) compared dumbbell overhead press seated on a stability ball to sitting on a stable surface. The studies demonstrated similar muscle activity from prime movers and anterior trunk muscles (

), with the exception of the study by Kohler et al. that noted small differences in 

 activity (8). Based on these findings it is likely that unstable surfaces do not have as large an effect on muscle activity as unstable loads do.

Unstable loads have a larger impact on prime mover muscle activity than unstable surfaces.

Unstable loads may increase muscle activity of antagonists, scapular stabilizers, and trunk muscles.

Heavier loads only possible on stable surfaces elicit the greatest prime mover muscle activity.

Rotator cuff muscle activity is similar in all conditions, due to high levels of recruitment throughout (9).

A seated shoulder press exercise for anterior deltoids

Head, Torso, and Scapula Neutral

Points on Form

Stability Progressions and Form

The shoulder/overhead pressing progressions discussed below are built upon several "general progressions" that can be applied to any exercise. In this course, these progressions were applied to the movement pattern in conjunction with the relative flexibility progressions and then edited based on feasibility and effectiveness.

In general, frontal plane exercises like lateral raises, upright rows, military press, and even frontal plane dumbbell press should be avoided due to the reduction in subacromial space that occurs during these exercises. In practice, these exercises seem to increase the risk of shoulder impingement pain. If there is a sport or activity-specific reason for doing these exercises, monitor load and volume carefully. Replacing frontal plane activity with the same activity in the scapular plane may reduce some of the risks of developing impingement pain.

At the Brookbush Institute "shoulder work" is most often replaced by the progressions used for 

. These exercises are often challenging for the 

 with low loads, but have the added benefit of increasing scapular stability via activation of the 

. The lower loads (volume) and scapular stability may be particularly beneficial for overhead athletes (e.g. pitchers, basketball players, swimmers, etc.). For example, a whole body circuit may include a total body/integrated movement pattern, chest/pushing exercise, back/pulling exercise, a trapezius activation exercise (replacing shoulder/overhead press), and a leg exercise.

Shoulder Scaption

Shoulder PNF Carry Away

Overhead Press

Shoulder Pressing Videos and Progressions

Uribe, B. P., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V. and Nguyen, D. (2010) Muscle activation when performing the chest press and shoulder press on a stable bench vs. a Swiss ball. 

The Journal of Strength and Conditioning Research, 24

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. 

Marshall, P. W. M. and Murphy, B. A. (2006) Increased deltoid and abdominal muscle activity during Swiss ball bench press. 

Journal of Strength and Conditioning Research, 20

Dunnick, D. D., Brown, L. E., Coburn, J. W., Lynn, S. K. and Barillas, S. R. (2015) Bench press upper-body muscle activation between stable and unstable loads. 

The Journal of Strength and Conditioning Research, 29

Lawrence, M. A., Ostrowski, S. J., Leib, D. J. and Carlson, L. A. (2018) Effect of unstable loads on stabilizing muscles and bar motion during the bench press. 

Journal of Strength and Conditioning Research,

Ostrowski, S. J., Carlson, L. A. and Lawrence, M. A. (2017) Effect of an unstable load on primary and stabilizing muscles during the bench press. 

The Journal of Strength and Conditioning Research, 31

Lawrence, M. A., Leib, D. J., Ostrowski, S. J. and Carlson, L. A. (2017) Nonlinear analysis of an unstable bench press bar path and muscle activation. 

Kohler, J. M., Flanagan, S. P. and Whiting, W. C. (2010) Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. 

Journal of Strength and Conditioning Research, 24

Williams Jr., M. R., Hendricks, D. S., Dannen, M. J., Arnold, A. M. and Lawrence M. A. (2018) Activity of shoulder stabilizers and prime movers during an unstable overhead press. 

Journal of Strength and Conditioning Research, doi: 10.1519/JSC.0000000000002660

Bibliography

Questions, comments, and criticisms are welcomed and encouraged

Shoulder Exercise and Shoulder Pressing Progressions

Related Courses:

Course Summary: Shoulder Exercise and Shoulder Pressing Progressions

Study Guide: Shoulder Exercise and Shoulder Pressing Progressions

Introduction
1 Sub Section

Research Corner

Points on Form
1 Sub Section

Shoulder Pressing Videos and Progressions
3 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Shoulder Exercise and Shoulder Pressing Progressions

Related Courses:

Course Summary: Shoulder Exercise and Shoulder Pressing Progressions

Study Guide: Shoulder Exercise and Shoulder Pressing Progressions

Introduction1 Sub Section

Research Corner

Points on Form1 Sub Section

Shoulder Pressing Videos and Progressions3 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Introduction
1 Sub Section

Points on Form
1 Sub Section

Shoulder Pressing Videos and Progressions
3 Sub Sections