Shoulder Training: Integrating Deltoid Heads into Push, Pull, and Other Splits

Do you do shoulders on push or pull?

The placement of shoulder exercises within a training split is not a simple either/or proposition, as different heads of the deltoid muscle are synergistically involved in both pushing and pulling movements. Optimal programming dictates that all three heads of the deltoid receive appropriate stimulus, often necessitating their inclusion across various training days depending on the chosen split.

Understanding Shoulder Anatomy and Function

The "shoulders," in the context of resistance training, primarily refer to the deltoid muscle, a large, triangular muscle that caps the shoulder joint. It comprises three distinct heads, each with unique primary actions and synergistic roles:

• Anterior (Front) Deltoid: Originates from the clavicle and is primarily responsible for shoulder flexion (lifting the arm forward) and horizontal adduction (bringing the arm across the body).
• Lateral (Side/Middle) Deltoid: Originates from the acromion process of the scapula and is the primary mover for shoulder abduction (lifting the arm out to the side).
• Posterior (Rear) Deltoid: Originates from the spine of the scapula and is crucial for shoulder extension (pulling the arm backward), horizontal abduction (moving the arm away from the body from a horizontal position), and external rotation.

Given these distinct functions, it becomes clear why categorizing "shoulders" solely as a push or pull muscle group is an oversimplification.

The Deltoids: Push vs. Pull Synergy

Anterior Deltoid: The "Push" Component

The anterior deltoid is heavily recruited in most pushing movements that involve pressing weight away from the body, particularly overhead.

• Primary Involvement: Overhead presses (dumbbell, barbell, machine), incline presses, flat bench presses, and push-ups.
• Targeted Exercises: Front raises, high incline presses.

Lateral Deltoid: The "Versatile" Component

While not directly involved in the primary pushing or pulling action of compound movements, the lateral deltoid is the main muscle for shoulder abduction. Exercises targeting this head are often grouped with pushing movements due to practical programming, or on a dedicated "shoulder day."

• Primary Involvement: Lateral raises (dumbbell, cable, machine), upright rows (though caution is advised for some due to shoulder impingement risk).
• Placement: Often trained on "push" days or dedicated "shoulder" days to complement anterior deltoid work.

Posterior Deltoid: The "Pull" Component

The posterior deltoid is unequivocally a pulling muscle, working synergistically with the muscles of the upper back (rhomboids, trapezius, latissimus dorsi) to pull the arms backward and stabilize the shoulder joint. It is often the most underdeveloped head due to overemphasis on pressing movements.

• Primary Involvement: All forms of rowing (barbell rows, dumbbell rows, cable rows), pull-aparts, face pulls, and reverse flyes.
• Targeted Exercises: Face pulls, bent-over reverse flyes, rear delt rows on a machine.

Integrating Shoulders into Your Training Split

The optimal placement of shoulder exercises depends heavily on your chosen training split and individual goals. The key is to ensure all three heads are adequately stimulated without overtraining or creating muscular imbalances.

Common Training Splits and Shoulder Placement

The "Full Body" or "Upper/Lower" Approach

• Integration: In these splits, shoulders are often trained implicitly through compound movements (e.g., overhead press on an upper day, rows on an upper day). Isolation work for specific heads can be added to ensure balance.
• Benefit: Allows for frequent, lower-volume stimulation of the deltoids throughout the week.

The "Push, Pull, Legs" (PPL) Split

This is arguably the most anatomically logical split for distributing shoulder work.

• Push Day:
  • Anterior Deltoid: Primarily trained with overhead pressing variations (e.g., barbell overhead press, dumbbell shoulder press).
  • Lateral Deltoid: Often trained with isolation exercises like lateral raises.
• Pull Day:
  • Posterior Deltoid: Heavily targeted with exercises like face pulls, bent-over reverse flyes, and high-row variations.
• Rationale: This split naturally aligns the function of each deltoid head with the primary movement patterns of the day, minimizing overlap and ensuring balanced development.

The "Bro Split" (Body Part Split)

In a traditional "bro split," where specific muscle groups are trained on dedicated days, shoulders typically have their own day.

• Shoulder Day: All three heads are trained directly on one day (e.g., overhead press for anterior, lateral raises for lateral, face pulls/reverse flyes for posterior).
• Considerations: While convenient, this approach requires careful management of volume to avoid overtraining, especially if chest (anterior deltoid) and back (posterior deltoid) are trained on separate days earlier in the week, as the deltoids would have already received indirect stimulation. Ensure adequate recovery.

Considerations for Optimal Shoulder Development

• Balance is Key: Prioritize balanced development of all three deltoid heads. Neglecting the posterior deltoid, in particular, can lead to poor posture, shoulder instability, and increased risk of injury (e.g., shoulder impingement).
• Prioritize Compound Movements: Start with compound exercises that hit multiple heads (e.g., overhead press for anterior/lateral, rows for posterior) and then use isolation exercises to specifically target any lagging heads.
• Listen to Your Body: Shoulders are complex and prone to injury. Pay attention to pain signals and ensure proper form.
• Volume and Frequency: Adjust training volume and frequency based on your recovery capacity and how often you're hitting each deltoid head (directly and indirectly) throughout your weekly split.

Conclusion

The question "Do you do shoulders on push or pull?" is best answered by understanding that the deltoids are a multifaceted muscle group. The anterior and lateral deltoids are typically trained on "push" days or dedicated "shoulder" days due to their involvement in pressing and abduction, while the posterior deltoid is an integral part of "pull" days given its function in pulling movements. For comprehensive and balanced shoulder development, ensure your program strategically incorporates exercises for all three heads across your training week, aligning with the functional demands of your chosen split.