7 Compound Shoulder Exercises (With & Without Equipment) To Have Shredded Shoulder

As an avid gym-goer, there is nothing more frustrating than making progress with all parts of your body – except for those stubborn shoulders.

While exercises like lateral raises and front raises are effective for isolating the deltoids, sometimes mixing it up with compound shoulder exercises is key to truly filling out your “problem areas.”

In this post, we’ll break down 5 of the best compound shoulder exercises that recruit multiple muscle groups to take your results to the next level.

Whether your goal is gaining size, building strength, or rehabbing an injury, these shoulder compound workouts will have you bid farewell to those itty-bitty shoulders for good:

Compound Shoulder Exercises For Mass

Here are the best compound workouts for the shoulder to add mass and strength:

1.     Arnold Press

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The Arnold Press is an excellent compound shoulder exercise that targets the deltoids, trapezius, and triceps.

This movement involves a unique rotation of the wrists during the pressing phase, providing a comprehensive workout for the shoulder muscles.

Incorporating this exercise into your routine can enhance shoulder strength, improve shoulder mobility, and promote balanced muscle development.

Muscles Targeted: Deltoids, Trapezius, Triceps

Steps:

• Setup: Sit on a flat bench with a dumbbell in each hand, positioned at shoulder height. Ensure your feet are flat on the ground, and your back is straight.
• Starting Position: Hold the dumbbells with your palms facing your body and elbows bent at a 90-degree angle.
• Lift and Rotate: As you lift the dumbbells, simultaneously rotate your wrists, so your palms face forward at the top of the movement.
• Overhead Press: Continue pressing the dumbbells overhead until your arms are fully extended.
• Lowering Phase: Reverse the motion, bringing the dumbbells back to shoulder height while rotating your wrists back to the starting position.
• Complete Repetitions: Perform the desired number of repetitions with controlled and smooth movements.

2.     Bench Press

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The Bench Press is a fundamental compound exercise that primarily targets the chest but also engages the deltoids and triceps. As a powerful upper-body exercise, it contributes to overall shoulder stability and strength.

Including the bench press in your shoulder workout routine can help build a robust upper body, improve pushing strength, and enhance muscle endurance in the shoulders.

Muscles Targeted: Deltoids, Pectoralis Major, Triceps

Steps:

• Setup: Lie on a flat bench with your feet flat on the ground. Grip the barbell with hands slightly wider than shoulder-width apart.
• Unrack: Lift the barbell off the rack, holding it directly above your chest with fully extended arms.
• Lowering Phase: Lower the barbell to your chest in a controlled manner, keeping your elbows at around a 90-degree angle.
• Pressing Phase: Push the barbell back to the starting position, fully extending your arms.
• Repeat: Perform the desired number of repetitions, maintaining a stable body position on the bench.

3.     Bent Over Reverse Fly

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The bent over reverse fly is crucial for achieving balanced shoulder development by targeting the rear deltoids, rhomboids, and trapezius muscles.

This exercise strengthens the often-neglected posterior shoulder muscles, promoting better posture and reducing the risk of imbalances.

By incorporating bent over reverse fly into your routine, you can enhance shoulder definition, improve shoulder blade stability, and reduce the likelihood of shoulder injuries.

Muscles Targeted: Rear Deltoids, Rhomboids, Trapezius

Steps:

• Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Hinge at your hips, keeping your back straight, and let the dumbbells hang in front of you.
• Lift: With a slight bend in your elbows, raise the dumbbells out to the sides, leading with your elbows. Focus on squeezing your shoulder blades together.
• Top Position: Lift the dumbbells until they are in line with your shoulders or slightly above.
• Lowering Phase: Lower the dumbbells back to the starting position in a controlled manner.
• Repeat: Perform the exercise for the recommended number of repetitions, maintaining a stable torso throughout.

4.     Barbell Behind the Neck Press

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The barbell behind the neck press is a challenging compound movement for shoulder that also targets the deltoids, triceps, and trapezius.

This exercise requires a full range of motion and engages multiple muscle groups, contributing to overall shoulder strength and development.

Incorporating this into your workout can help improve shoulder stability, mobility, and strength in the upper body.

Muscles Targeted: Deltoids, Triceps, Trapezius

Steps:

• Setup: Stand with your feet shoulder-width apart, grip the barbell with hands slightly wider than shoulder-width, and place it on your upper traps behind your neck.
• Pressing Phase: Press the barbell overhead until your arms are fully extended, and the bar is directly above your head.
• Lowering Phase: Lower the barbell back down to the starting position behind your neck in a controlled manner.
• Repeat: Perform the exercise for the desired number of repetitions, maintaining proper form and control.

No Equipment Compound Shoulder Exercises

These are some of the compound exercises for shoulders you can do without any equipment:

5.     Pike Push-Up

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The Pike Push-Up is a bodyweight shoulder exercise that effectively targets the deltoids, triceps, upper chest, and serratus anterior.

This exercise mimics a vertical pressing motion, making it a valuable addition to bodyweight training for shoulders.

Including pike push-ups in your routine can develop shoulder strength, improve overhead pressing capabilities, and enhance upper body muscular endurance.

Muscles Targeted: Deltoids, Triceps, Upper Chest, Serratus Anterior

Steps:

• Setup: Start in a push-up position with your hands placed slightly wider than shoulder-width apart and your hips raised towards the ceiling, forming an inverted V shape.
• Lowering Phase: Bend your elbows and lower your head towards the floor, keeping your body in a straight line.
• Pressing Phase: Push through your palms, extending your arms and returning to the starting position.
• Repeat: Perform the exercise for the recommended number of repetitions while maintaining a strong core and stable shoulder position.

6.     Plank Shoulder Taps

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Plank Shoulder Taps are a dynamic core and shoulder stability exercise. You engage the deltoids, triceps, and core muscles by alternately tapping your shoulders while maintaining a plank position.

This exercise improves shoulder stability, enhances core strength, and promotes overall upper body endurance.

Muscles Targeted: Deltoids, Triceps, Core Muscles

Steps:

• Setup: Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
• Tap Shoulder: Lift one hand off the ground and tap the opposite shoulder, keeping your hips stable and minimizing body rotation.
• Return to Plank: Place the lifted hand back on the ground and alternate to the other side.
• Repeat: Continue alternating shoulder taps while maintaining a strong plank position throughout the exercise.

7.     Handstand Wall Walks

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Handstand wall walks are an advanced no-equipment shoulder compound exercise that challenges the shoulders, triceps, and core muscles. This exercise requires coordination, balance, and upper body strength.

By incorporating handstand wall walks into your training, you can develop shoulder stability, increase overall upper body strength, and improve proprioception and body awareness.

Muscles Targeted: Deltoids, Triceps, Core Muscles

Steps:

• Setup: Start in a plank position facing a wall, with your hands placed about shoulder-width apart.
• Walk Up the Wall: Walk your feet up the wall while walking your hands towards the wall, gradually bringing yourself into a handstand position.
• Hold Handstand: Once in a handstand, stabilize your body and hold the position for a moment.
• Walk Down the Wall: Carefully walk your hands away from the wall while walking your feet back down to the starting plank position.
• Repeat: Perform the exercise for the recommended number of repetitions or time, focusing on controlled movements.

In Review

Ultimately, incorporating compound shoulder exercises into your fitness routine is an effective way to increase strength and mobility.

Dedicating a few days every week to including a push or pull in your exercises will be beneficial for achieving overall balance and stability in both the short and long run.

With all these benefits in mind, why not include compound shoulder exercises in your routine?

All it takes is some basic equipment and knowledge on safe form.