45 minute advanced shoulder workout

Here's everything you need to try our 45 minute advanced shoulder workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Seated DB Strict Press
  • Circuit 2
  • Single Arm DB Floor Seated Strict Press
  • Barbell Floor Seated Press
  • Double Arm Landmine Press
  • Circuit 3
  • Barbell Curl to Press
  • Alternating KB Floor Seated Press

Circuit 1

Complete this round 4 times.

Seated DB Strict Press

Complete 11 repetitions

Buy Dumbbells
Primary
Upper Body
Vertical Press

The seated dumbbell strict press is one of the most effective vertical pressing variations for gaining muscle in the shoulders.

Benefits of Seated DB Strict Press

The main benefit of the dumbbell seated strict press is its effectiveness in hypertrophy programs. It’s even more effective when done with an incline bench as there is minimal core stabilisation required.

How To Do Seated DB Strict Press

  1. Plant both feet securely on the floor and sit upright with a straight spine with the dumbbells at the shoulders.
  2. Press the dumbbells overhead, keeping the elbow path consistent throughout.
  3. Finish with the elbows locked out at the top of the repetition with the biceps next to the ears.
  4. Slowly return to the starting position with the elbows taking the same path.

Coaching Tips For Seated DB Strict Press

Follow these cues to perform Seated DB Strict Press correctly:

  • Plant feet, with knees at 90 degrees
  • Keep the rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

Single Arm DB Floor Seated Strict Press

Complete 11 repetitions

Buy Dumbbells
Secondary
Upper Body
Vertical Press

Coaching Tips For Single Arm DB Floor Seated Strict Press

Follow these cues to perform Single Arm DB Floor Seated Strict Press correctly:

  • Keep the legs and back straight
  • Keep rib cage tucked
  • Do not use other hand as support
  • Finish with the bicep next to the ear.

Barbell Floor Seated Press

Complete 8 repetitions

Buy Barbells
Secondary
Upper Body
Vertical Press

The barbell seated press is an excellent but very advanced vertical press variaition.

Benefits of Barbell Floor Seated Press

The main benefit of the barbell seated press is its ability to build strength in the vertical press / shoulders whilst putting a lot of emphasis on the core musculature.

How To Do Barbell Floor Seated Press

  1. With the barbell in a from rack position, ready to be pressed overhead, the feet spread apart for added stability and a tight, engaged core.
  2. Press the barbell over head locking the elbows at the top of the repetition.
  3. Return to the starting position, keeping a tight core.

Coaching Tips For Barbell Floor Seated Press

Follow these cues to perform Barbell Floor Seated Press correctly:

  • Legs straight, with a straight back
  • Keep rib cage tucked, lock elbows at the top of repetition
  • Finish with the biceps next to the ears.

Double Arm Landmine Press

Complete 14 repetitions

Buy Landmines
Secondary
Upper Body
Vertical Press

The double arm landmine press is an excellent vertical press variation, especially for beginners who are just orientating themselves to the vertical press movement pattern.

Benefits of Double Arm Landmine Press

The main benefit of the double arm landmine press is it allows beginners to complete the range of motion even if the have limited mobility in the vertical press movement pattern. This enables them to learn what “correct” should feel like and as they gain range of motion they will be able to transfer this to other vertical press movements.

How To Do Double Arm Landmine Press

  1. Find a stable base with the head of the barbell firmly gripped between the hands
  2. Place the head of the barbell at the sternum.
  3. Press the weight overhead and lock the elbows.
  4. Lean the body slightly forward as the weight is pressed overhead.
  5. It’s important to maintain a tight core throughout as when the weight is overhead the core musculature will be required.

Coaching Tips For Double Arm Landmine Press

Follow these cues to perform Double Arm Landmine Press correctly:

  • Stand on a slight slant
  • Finish the rep with the elbows locked and the biceps next to the ears.

Circuit 3

Complete this round 3 times.

Barbell Curl to Press

Complete 10 repetitions

Buy Barbells
Secondary
Upper Body
Vertical Press

Coaching Tips For Barbell Curl to Press

Follow these cues to perform Barbell Curl to Press correctly:

  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Alternating KB Floor Seated Press

Complete 10 repetitions

Buy Kettlebells
Secondary
Upper Body
Vertical Press

The alternating KB floor seated press is a challenging vertical press variation that can be used to overload the muscles in the shoulders, the core musculature and also the mobility of the thoracic spine.

Benefits of Alternating KB Floor Seated Press

The primary benefit of the alternating kb floor press is for improving strength in, or growing the muscles of the anterior deltiods and surrounding musculature. That being said, this is a very challenging exercise for the core, especially when done by advanced individuals who can put some serious weight over their head. Finally it can benefit the mobility of the shoulders, sitting on the floor like this while extending the arm overhead can be very challenging but also induce adaptation of improved shoulder mobility.

How To Do Alternating KB Floor Seated Press

  1. Find the correct starting position by putting the kettlebells in the front rack position, with the legs straight and split apart.
  2. Press one kettlebell overhead while keeping the other in the front rack position.
  3. Lock the elbow at the top of the repetition, meaning the arm is completely straight and the bicep is next to the ear.
  4. Return the kettlebell to the front rack position and press the alternating kettlebell overhead until the prescribed number of repetitions are completed.

Coaching Tips For Alternating KB Floor Seated Press

Follow these cues to perform Alternating KB Floor Seated Press correctly:

  • Keep both the legs and the back straight, engaging your core
  • Press one KB while the other stays in the front rack position
  • Lock the elbow at the top of each rep.

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This workout was made by Sean Klein

Sean Klein

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