Shoulder Workouts For Men Over 40: Top 15 Exercises For Building Mass and Definition

Doing the right shoulder workouts for men, and knowing how to complete them properly, is the best way to build mass and definition in your shoulders to perfect your physique.

Knowing which shoulder workouts to choose is vital to having the muscular upper body and shredded shoulders you desire.

Everyone has different needs and preferences when it comes to shoulder workouts.

You may need to avoid certain shoulder exercises or ease up on the amount of weight you use if you have signs of a shoulder injury.

Ask your doctor which workouts are best if you have weak or painful joints.

As long as you complete shoulder exercises using proper form and avoid lifting too much weight, you can reduce your chance of shoulder injuries.

However, some people are more prone to injuries than others.

For best shoulder-sculpting results and to reduce boredom and burnout, change up your shoulder workouts often.

Combine them with additional muscle-strengthening exercises and cardio workouts to get shredded and have the physique you desire!

Here are the 10 best shoulder workouts for men over 40, broken down into the three different muscle groups that make up your shoulder!

The Top 15 Shoulder Workouts For Men Over 40

Standing Shoulder Press

Grab dumbbells or a barbell to complete standing shoulder presses.

Stand up straight while holding your weights just above your shoulders.

Lift the weights above your head until your arms are fully extended and back down to the starting position.

Repeat standing shoulder presses at least 8-10 times, rest, and complete a total of at least three sets of this exercise.

Renegade Rows

You'll need two dumbbells to complete renegade rows.

Begin in a plank position with your hands grasping the two dumbbells on the ground.

Do a row by raising one of your arms (holding the dumbbell) until your hand is near your armpit.

While holding the plank position, lower the weight back down to the ground and repeat the rowing motion with your other arm.

Complete at least three sets of at least 8-10 reps on each side.

Lateral Raises

You'll need two dumbbells to complete lateral raises.

You can also use resistance bands if you'd like to switch things up.

Stand up straight with a dumbbell in each of your hands.

Your arms should rest down at your sides.

Keeping your arms as straight as you can, lift them outward away from each other on each side of your body until your arms are parallel with the floor and form a T-shape with the rest of your body.

Lower the weights and your arms back down to your sides and repeat the motion for a total of at least 8-10 times.

Do at least three sets of this exercise.

Front Raises

Like lateral raises, you'll need two dumbbells (or resistance bands) to complete front raises.

Stand up straight with your arms at your sides, holding the weights.

Keep your arms as straight as possible, and slowly raise them up in front of your body until they're about parallel with the floor.

Lower your arms back down to your sides and repeat the motion at least 8-10 times.

Aim to do a total of at least three sets of this exercise.

Handstand Pushups

Handstand pushups are difficult, but they're one of the best shoulder exercises you can do without using any weights.

To complete this exercise, do a handstand against a wall and hold an upside-down position with your arms fully extended.

Keeping your body straight, use your arms to lower your body down to the ground until your head nearly touches the floor.

Push your body back up again until your arms are fully extended, and repeat this motion as many times as you can.

Do at least three sets of handstand pushups.

Incline Press

You'll need a weight bench positioned in an incline (horizontal) position to complete the incline bench press.

You can use dumbbells or a barbell to do this exercise.

Hold the weights near your chest and slowly lift them up toward the ceiling and back down to your chest.

Complete at least three sets of at least 8-10 repetitions of incline bench press.

Standing Dumbbell Shrugs

Hold two dumbbells, one in each of your hands, to complete dumbbell shrugs.

With your arms at your sides, stand up straight with your feet close together.

Lift your shoulders upward, hold the position for a second or two, and lower your shoulders back down again.

Repeat at least three sets of at least 8-10 reps of this shoulder workout to strengthen and sculpt your shoulders!

One-Arm Kettlebell Shoulder Press

You'll need just one kettlebell to complete one-arm kettlebell presses.

Stand up straight and hold one kettlebell in your right hand near your shoulder.

Lift the weight up above your head until your arm is about fully extended.

Lower the right back down to the starting position and repeat this motion at least 8-10 times.

Place the weight in your left arm and do the same exercise.

Complete a total of at least three sets of one-arm kettlebell shoulder presses.

Bent-Over Lateral Raises

You can use two dumbbell weights to complete bent-over lateral raises or use resistance bands if you prefer.

While in a standing position, bend over until your back is about parallel with the floor and your arms are straight and hanging down.

Staying in this bent-over position, raise your arms upward away from each other until they are parallel with the floor and form a T-shape with your upper torso.

Lower your arms back down and toward each other until they nearly touch, and repeat the motion at least 8-10 times.

Complete at least three sets of this exercise.

Resistance-Band Face Pulls

You'll need one longer resistance band, along with a sturdy surface to wrap it around, to complete resistance-band face pull shoulder workouts.

Grasp the ends of the band, one in each hand, before you begin.

With enough resistance on the band to make this exercise challenging, stand up and tie the band around something sturdy at about the height of your chest.

Pull the ends of the band toward your face, then away from your body, and back toward your face.

Repeat this motion at least 8-10 times and do at least three sets of the exercise.

You can also use a cable and rope to complete face pulls.

Upright Rows

Use two dumbbells, one larger dumbbell, a barbell, or resistance bands to complete upright rows.

Stand up straight with your feet about shoulder-width apart and your arms down in front of your body.

Holding the weights and keeping your arms in front of your body, bend your elbows and lift your hands (along with the weights) upward toward your chest until the weights are just below your chin.

Lower the weights back down until your arms are extended, and repeat this motion at least 8-10 times.

Complete at least three sets of upright rows.

Power Clean and Press

The power clean and press is a full-body exercise that works your shoulders in addition to many other muscle groups.

Use a barbell to complete the exercise.

Stand up straight with your feet about shoulder-width apart.

Holding the barbell, do a power clean and push and press, before lowering the barbell back down to the ground.

Repeat this clean and press motion for at least 8-10 reps and do at least three sets of the exercise.

Lateral Plank Walks

To complete lateral plank walks, which are shoulder workouts that also exercise your arms and abs, get into a plank position with your arms fully extended.

Move your right arm and your right leg to the right, then move your left arm and left leg in the same direction, to slowly move your body laterally for about 10-15 seconds.

Pause for a second or two before moving your arms and legs in the opposite direction back to the starting position.

Rest and repeat lateral plank walks for a total of at least three sets.

There are numerous other plank exercises for men to choose from, many of which work your shoulder muscles in addition to your arms, legs, and abs.

Decline Pushups

Decline pushups exercise your shoulders and lower pec muscles.

You'll need to raise and lower your body off the ground using a weight bench, plyometrics box, or something else you may have around your home to complete decline pushups.

Once your lower body is elevated up off of the ground, get into a plank position with your arms fully extended and touching the floor.

Do as many decline pushups as possible using proper form, rest, and repeat for at least three sets.

Pike Press

You can complete a pike press on the ground or by elevating your feet on a step platform, weight bench, or plyometric box.

Form a pike shape with your upper and lower body (upside down V shape) with your feet on the floor or elevated and your arms fully extended.

Using your arms, lower your upper body down toward the ground until your head nearly touches the floor.

Push back up into the starting pike position until your arms are extended once again.

Do as many pike presses as you can to exercise your shoulders.

Rest, and repeat pike presses for a total of at least three sets.

 

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on shoulder workouts for men over 40.