Richard James Ahern's Blog

Fitness, Nutrition and Unchained Muscle!

The Key to CANNONBALL Shoulders!!


In the next couple of blog posts, I’m going to cover how to train each muscle group to its full potential and get the absolute most growth you can get! Introducing the Key series!

So today is the key to getting cannonball shoulders! Shoulders have always been an important muscle group to me, I’ve always wanted wide shoulders as I think that’s what makes a physique stand out! Shoulders also assist in most upper body exercises so strong shoulders will help your chest lifts and most of your back lifts too!

The shoulder muscles also known as the deltoids are formed of three separate muscles, these are the anterior deltoid (front), medial deltoid (middle) and the posterior deltoid (rear). For developed and strong shoulders all three of these need to be trained.

Dumbbell shoulder presses are my number 1 shoulder exercise; they target all three heads of the deltoid and work each deltoid independently as you’re using dumbbells rather than a barbell. As always use a full range of motion and feel the stretch in the shoulders at the bottom of the lift. Performing these standing also gives you a great core workout!

For shoulder width, the medial deltoid is the most important muscle and the best way to train this is with lateral raises. Pro bodybuilders love this exercise as it’s the only way to isolate the medial deltoid to give you that wide look! A lot of people cheat on this exercise and swing the dumbbells up, use a light weight and focus on squeezing the muscle without swinging the weight!

Presses are the best shoulder compound exercise you can do, but to isolate each head use front raises for the anterior, lateral raises for the medial (see above) and reverse flyes for the rear. This way you can be assured that you have completely trained all deltoid heads to their absolute limit and get the most growth possible!

Also try barbell clean and presses, these are a great exercise for shoulder power and work the traps as well as all three deltoid heads to give you an awesome shoulder workout!

Be sure to check out my videos on YouTube!

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See you on the next blog!


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