What’s the easiest way to fill out your t-shirt?  You need to develop a set of bowling ball shoulders.  Nothings screams strength and power like massive shoulders and a thick upper back.  I get asked all the time about the best way to build strong and powerful shoulders.  The answer boils down to four movements that must become staples in your training routine if they are not already.

Barbell Clean and Press

If you don’t want to look like you have cannon balls for shoulders then DO NOT add this move into your training.  I prefer to do them from the hang position.  I think it adds a little more to the movement because of the position from which you are pulling.  Rip the barbell to your chest and drive the bar up and over your head. You’ll develop tons of pressing strength and huge traps.  You’ll also strengthen your grip and hamstrings.

1 arm DB Snatch/Press

This isn’t a common exercise but it is one of my favorites.  Start by performing a traditional 1 arm DB snatch.  With the weight stabilized overhead, lower the weight with your palm and elbow facing inward, then drive the weight back up over your head.  I like to do them working up to heavy sets of 3-5 reps.  This is a great one for helping develop pulling and pressing strength.

Handstand Pushup

This is as a tough a movement as it sounds.  Don’t worry, it can be modified for beginners and novices.  First start by simply doing a hand stand with your feet up against a wall, holding for time.  Just holding the position will build a ton of shoulder strength.  As you’re able to hold for more time begin slowly lowering yourself just doing partial reps.  As your shoulder stability and strength increases, increase the number of partial reps you’re able to do, trying to throw in a one or two full range pushups.  Once you can do multiple sets of 6-8 full reps try increasing your range of motion by putting your hands on a couple of boxes, leaving space between for your head giving you that extra ROM.

Face Pulls

Although this isn’t a movement that will pack on tons of strength and size to your frame it is critical to your shoulder health.  You can do them using bands, pulleys, or straps.  Keeping your chest up and out, start by pulling through your elbows and squeezing your shoulder blades together.  Keep pulling toward your face working your elbows and shoulder back maintaining the squeeze with your shoulder blades.

These moves are musts for building strong and powerful shoulders.

If they are not, starting putting them into your training or get used to not filling out your t-shirt!

Let me know what are some of your favorite shoulder movements.