Intensity is the key when building big biceps...

As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt).

All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit the shoulder muscles for their movements.

Which exercises are best?

Your should be careful when working your shoulders, as their joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial.

Don't let bad exercise form cause you injuries that may be permanent and put you out of the gym forever.

One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.

So what exercises are good for building big strong deltoids? Well, try;

• Military Press
• Arnold Press
• Lateral Raise
• Bent Over Lateral Raises
• Shoulder Width Upright Row
• Shoulder Cable Exercises
• Barbell Clean & Jerk
• Barbell/Dumbbell Split Press
• Bodyweight Hand Stands