5 Forgotten Shoulder Exercises That Build Boulder Delts
Building strong, round, and defined deltoids is not just about overhead presses and lateral raises. While compound lifts and popular isolation moves are effective, a variety of overlooked exercises can offer unique angles, improved muscle fiber recruitment, and injury prevention benefits.
These forgotten shoulder exercises provide a comprehensive stimulus for the anterior, lateral, and posterior heads of the deltoid muscle, and are supported by scientific evidence. In this article, we explore five underutilized shoulder exercises that can help you achieve boulder shoulders.
1. Bradford Press
What Is the Bradford Press?
The Bradford Press is a hybrid movement that blends elements of the overhead press and behind-the-neck press. Named after Olympic weightlifter Jim Bradford, this movement involves pressing the bar from the front of the head to the back without fully locking out the elbows. The key is to maintain constant tension on the deltoids by keeping the weight moving in a continuous arc.
Why It Works
The Bradford Press is particularly effective for engaging all three deltoid heads due to its unique movement pattern. It minimizes triceps involvement by avoiding elbow lockout, which increases time under tension for the shoulders. A study published in the Journal of Strength and Conditioning Research found that behind-the-neck and front pressing variations target different regions of the deltoid, making a hybrid like the Bradford Press ideal for full development (Welsch et al., 2005).
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