Shoulders Exercises
Anterior, medial, and posterior deltoids, traps. 10 exercises with full strength standards by bodyweight.
Barbell
Dumbbell
Machine
Shoulders Strength Standards
Each shoulders exercise page shows a complete strength standards table broken down by bodyweight bracket, from Beginner through to Elite. Standards are based on data from large populations of raw, natural lifters and reflect realistic performance expectations for each training experience level.
Use the "Find My Level" tool on any exercise page to enter your one rep max and bodyweight and immediately see where you fall. If you do not know your exact 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set.
Frequently Asked Questions
What exercises hit all three deltoid heads?
Overhead pressing (shoulder press, military press) primarily hits the anterior (front) delt. Lateral raises target the medial (side) delt which is key for width. Rear delt flies and face pulls hit the posterior (rear) delt. A balanced shoulder program includes all three.
How much should I overhead press relative to my bench?
A typical bench-to-OHP ratio is around 1.5:1. If you bench 100 kg you would expect to overhead press around 60-70 kg. A significantly weaker OHP relative to bench often indicates underdeveloped anterior delts or inefficient pressing mechanics.
How do I avoid shoulder injuries from pressing?
Key injury prevention factors: warm up the rotator cuff before pressing, maintain scapular retraction and depression during pressing movements, avoid excessive forward lean on shoulder press, and programme rear delt and external rotation work alongside pressing volume.