Shoulders and traps are key muscle groups that add to the overall look and strength of your upper body. To get 3D delts, you need to have a workout plan that effectively targets your shoulders and traps while ensuring proper form and technique. In this blog, we will discuss the best science-based effective shoulder and traps workout to build 3D delts.
Before diving into the workout plan, it is important to understand the anatomy of the shoulders and traps. The shoulder is made up of three heads: the anterior (front), medial (middle), and posterior (rear) deltoids. The anterior deltoid helps in lifting your arms to the front, while the medial deltoid is responsible for lifting the arms laterally, and the posterior deltoid helps in lifting the arms to the back. The traps are divided into upper, middle, and lower fibers. The upper fibers help in lifting your shoulders up, the middle fibers help in retracting your scapulae, and the lower fibers help in depressing your scapulae.
Now, let’s take a look at the best science-based effective shoulder and traps workout to build 3D delts.
1. Standing Military Press
The standing military press is a classic exercise that targets all three heads of the shoulder muscles. To perform this exercise, stand with your feet shoulder-width apart, grip the barbell with your hands slightly wider than shoulder-width apart, and lift the barbell up to your shoulders. Press the barbell overhead, extending your arms fully. Lower the barbell back down to your shoulders, and repeat. Aim for 3 sets of 8-12 reps.
2. Lateral Raise
The lateral raise is an isolation exercise that targets the medial deltoid. To perform this exercise, stand with your feet shoulder-width apart, hold a dumbbell in each hand, and lift the dumbbells up to your sides, keeping your elbows slightly bent. Raise the dumbbells until they are level with your shoulders. Lower the dumbbells back down to your sides, and repeat. Aim for 3 sets of 8-12 reps.
3. Rear Delt Fly
The rear delt fly is an isolation exercise that targets the posterior deltoid. To perform this exercise, stand with your feet shoulder-width apart, bend over at the waist, and hold a dumbbell in each hand. Lift the dumbbells out to your sides, keeping your elbows slightly bent. Raise the dumbbells until they are level with your shoulders. Lower the dumbbells back down to your sides, and repeat. Aim for 3 sets of 8-12 reps.
4. Shrugs
Shrugs are a compound exercise that targets the upper fibers of the traps. To perform this exercise, stand with your feet shoulder-width apart, hold a dumbbell in each hand, and lift your shoulders up towards your ears. Lower your shoulders back down, and repeat. Aim for 3 sets of 8-12 reps.
5. Upright Row
The upright row is a compound exercise that targets the middle fibers of the traps and the medial deltoid. To perform this exercise, stand with your feet shoulder-width apart, grip the barbell with your hands shoulder-width apart, and lift the barbell up to your chest, keeping your elbows high. Lower the barbell back down, and repeat. Aim for 3 sets of 8-12 reps.
6. Face Pull
The face pull is an isolation exercise that targets the middle fibers of the traps and the posterior deltoid. To perform this exercise, attach a rope to a cable machine at chest height. Stand facing the machine, grab the rope with your hands, and pull the rope towards your face, keeping your elbows high. Lower the rope back down