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If I could give you one tip for your shoulder workout that would improve the results you see on every shoulder exercise you do, this would be it. I’m calling this one the shoulder workout “master tip” for good reason. In this video, you will see how you can instantly fix one thing about every shoulders exercise you do that will increase the results you see from doing the exercises.
It starts with a quick test. Stand up and raise your arms out to your sides to shoulder level. When there, take a look at yourself in the mirror and see if you did what I am showing you not to do; shrug your shoulder. You can test by reaching across and grabbing the upper trap on the opposite side. Did you notice that it is very tense? If so, you likely used a great deal of upper trap activation to lift your arm and minimized the contribution of the deltoid. This is a big mistake if you are trying to get your delts to grow.
The upper traps are overactive in virtually every single person, mostly because of the postures that we find ourselves in every single day. We are either sitting at a desk hunched over or texting on our phone, both of which tend to cause us to inadvertently shrug. The traps can get a bit tight and tend to jump into action every time we go to execute a chest exercise where we are pushing a lot of weight.
We can’t allow this to happen. Not only is this not wanted but it is actually getting in the way of a complete and isolated contraction of the delts. For best results and strength of contraction in your delts you want to be able to get your shoulder girdle depressed not elevated. The lower traps are the primary muscles responsible for depressing the shoulder blades prior to executing reps on your shoulder exercises. When depressing your shoulders during a shoulder exercise you immediately feel the intensity of the contraction increase in your deltoids without the substitution that occurs commonly in the upper traps.
This can be applied to every single shoulder exercise you do, which again is why this is called the master tip. Prior to performing a shoulder press for example, you want to depress the shoulders when in the 90 degree position at the start of the exercise and then proceed into the press. Doing this, you ensure that you aren’t cheating the weights up but using the contraction of the deltoids to drive the weights up. For even more of a contraction, think of pulling your biceps in towards your ears rather than just pressing the weights overhead. This should make the deltoids contract even harder and perhaps the hardest you’ve ever experienced in a shoulder exercise.
The next exercise you can do this on is side delt raises. Before you fix this, you may want to actually just check your traps. Likely they are going to automatically shrug because of the overactivity. Correct it the same way by activating the lower traps and pulling your shoulders down. From here, reach your arm out and away from your body to lift the weight without letting the traps kick back in and shrug the weight up. You will actually be able to see the difference in the contraction if you try this with and without the attention of keeping the shoulders down.
Finally, you can do this on the other shoulder raises as well. The rear delt raise and the front delt raises present the same challenge. Before simply lifting the weights up be sure to actively depress the shoudlers and then lift the weight. Remember in the case of the rear delt raise you aren’t pressing down towards the floor but back and down towards your butt because of the altered position of your body during the exercise.
For more results from every workout you do, head to and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your training. Take your gains to the next level by getting everything right in your workouts with no wasted motion.
For more shoulder workout videos and exercises for bigger shoulders, be sure to subscribe to my channel here on youtube at
48 comments
Jeff this tip really works wonders. Every time i used to do shoulder workout, i dont use to feel ot, so thought maybe it is supposed to take time to feel it. But the instant i follow this tip, i felt what workout of every delt feels like.
Thank you for the tip Jeff.
You are doing amazing work.
Thanks Mr.Jeff
His upper trap is still moving even when he tries to keep it down. How about this? Fully shrug your upper trap before you start your lateral raise, that way it can't help!
Thanks Robert lewandowski
Thanks Jeff you are a genius!!!!!!!
i love u jeff.May god bless YOU
Every time you show the wrong way to do something, i feel personally attacked
When doing this do you feel a aching sensation under the armpit area ?
Is it safe to do this cuz there’s this guy on YouTube saying don’t lock your scapula in anyway
Would this video work for a ' frozen' shoulder or a shoulder with a inpingement?
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I didn’t know this!!!! THANKS!
Thank you for all the great content! I really appreciate it and I'm improved because if it. Thanks again, Shannon
A big Thank You, Coach ! your advice is straight to the point and crystal clear.
i cannot push down my shoulder! wtf! any tips? xD
Hi Jeff I’m almost 55 haven’t trained for many years I was a fit guy in my 20s as we all were, could you advise me how to use periodisation when I haven’t trained for long time
i got history of dislocation of shoulder twice, i think without shrugging my shoulder joint gonna be more vulnerable. Please advice something according to shoulder dislocation bro, i know jeff also got shoulder problem few years ago
Great tip working for me now thanks
This master tip fixed my shoulder pain.
Thank you Jeff.
P.S. Is there any Master Tip for middle/upper back muscles (rhomboids/trapezius)?
wears the mic 6" from his mouth, still yells at you like you're 60ft away. Because you need to target those ears too.
There are far too many people that would take this important piece of information and put it behind a paywall.
I want to deeply thank you for consistently sharing the pertinent information that guilds me and others in bettering ourselves.
Love u
Great tip!
I can do the exercise clean on my right shoulder but on my left shoulder i use the traps
How many of you saw the demon back 👀❤
How does this affect the scapula motion?
How does this affect the scapula motion , or does this have any negetive effects on the body?
I have never found someone who describes the shoulder and back pain I have been experiencing so accurately. I am excited to start a workout routine based on your tips and think it is going to solve a lot of my issues. Thank you for the useful information
I love This tip thank you
Sir, you are great I Am big fan all body exercise…..
isn't it bad for shoulder joints when you press up ?
Thank you for this! I am a bass player who typically wears a 30-40 pound instrument on my shoulders for anywhere from 1-6 hours a day and have been trying to figure out where I am experiencing pain. Seeing this made me realize how much I am cheating just holding the instrument up! No wonder there’s so much pain there. Thank you again.
Spanish
Jeff, how does one build neck muscles to round out the shoulders?
"drop the weight and drop the ego too" that killed me
gosh darn it how is this free
Jeffs back looks like a face
I wanted to try for the old-school iron program: I know 6 are tricky cause you are leaving out some good motions for development. Squat, overhead press, back row, deadline, chest press, and pull ups. I respect your style and effort in bringing science to bear on an important aspect of overall development. I appreciate you.
Thanks
Luis Meyreles
wowww i am loving these series:)
O yea I can really feel the difference in my shoulder exercises doing this I had my rotator cuff and Bicep completely tore in half and repaired 3 years ago and have keep up light duty exercises on both shoulders, But I feel a real difference in pushing my shoulder down first every time, Wow 10 pounds per rep I feel it a little bit harder Thanks
Awesome tip!
I had an accident with an 18-wheeler. Died briefly and brought back. My left shoulder has the bone on the top of my shoulder that is part of clavical poking up about an inch. Surgeon said it wasn't worth it if it isn't killing you. I have weakness and lack of definition on my left side (where messed up shoulder is) and i'm having difficulty not involving traps. Can you clarify or speak to my situation Jeff?
-Jeff
For the algorithm
exercises which cover all types of a particular muscle
Fantastic. I've always felt my traps were helping too much and didn't know what to do about it