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How To Train Your Shoulders To Be Powerful And Resilient!

How To Train Your Shoulders To Be Powerful And Resilient!

Overhead Lift 9 by FutureLegend2010

If you are looking to learn how to develop powerful shoulders that are resistant to injury and can take and dish out punishment all day long then you have arrived at the right place. In order to develop a superior set of shoulders you have got to know what it takes in order to press weight overhead in a way that you both protect your shoulders and strengthen them. Technique is the key to success in every strength and fitness program. This is why I am here to tell you how you can go about developing your physical presence during the act of overhead pressing to both increase your shoulder strength, stability, and overall allow yourself to be resistant to injury.  Keep on reading if you want to know how to accomplish this feat!

First of all, when you are looking at developing your shoulder strength you need to change your mindset of lifting.  Now what I mean by this is that you have to know that pressing any weight, whether it is overhead or out in front of you (like a chest press), your shoulders are one of the moving joints, but most of your entire body has to be involved in the lift. For instance, if you are pressing a weight above your head with dumbells, kettlebells, or barbells you have to learn how to press from your lats! Thats right, I said you have to learn to press with your lats. Your latissimus dorsi, or the wing span of your back, are big muscles along with the rest of your core that can support a large amount of weight over your head.

In order to accomplish this you must practice raising your arms above your head and pulling your shoulders down into the sockets. A common mistake people tend to make when overhead pressing is over extending and reaching up with their arms which causes the shoulder to be extended away from the socket.  Being that your shoulder joint has the potential for 360 degree motion you want to secure it during the act of lifting weight overhead. In order to pull your shoulder into the socket I want you to stand up and try a little exercise.

Begin by standing in front of a mirror and raising one of your arms above your head. From here straighten your arm completely by locking your elbow and reaching for the sky as high as you can. Now when you do this take note at how your shoulder will raise up to a point that it is at your ear’s level. This is an INSECURE place for your shoulder to be when performing any overhead lift. Now to correct this simply keep your arm straight and actively pull your shoulder down so that it descends down into the socket away from your ear. Make sure that as you do this you keep your shoulders square as you observe yourself in the mirror. You feel tension in the back of your shoulder and down in your lats! With your arm straight overhead in this position you are in a SAFE and effective position to hold a significant amount of weight overhead.  This is how you can develop powerful and resilient shoulders my friend.

If you want to learn more about how to develop strong shoulders and a powerful body then feel free to access more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart my friend! Start your smart training today.



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

This Post Has 2 Comments
  1. No problem, I am glad you enjoyed the post. If you haven’t already you should try signing up for my emailing list. The info is much more direct and hopefully it’ll spark more ideas for you. Thanks for the input my friend.

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