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How to Get Shoulders like Phelps: 5 Exercises and 10 Supplements

Think of Michael Phelps.

You quickly visualize that ideal V-shaped Superman’s body.

That’s how it is for elite swimmers.

Their regimen requires well-developed shoulder muscles to propel them ahead, assisted by a lithe core and lower body that cut through the water. 

Yes, we know. Likely, you won’t stick to an Olympian’s training intensity. But you can achieve those heroic upper-body aesthetics with cumulative exercise and nutrition. In this blog post, we will explore exercises that target the deltoids. We will also recommend supplements to support muscle growth, recovery, and overall shoulder strength.

Overhead Press: The Foundation of Shoulder Development

The Benefits of Overhead Press

It’s like you’re lifting a weight off your shoulders! The overhead press is a compound exercise that targets the deltoid muscles (specifically the anterior and medial heads), as well as the triceps. It helps build shoulder strength, size, and stability, promoting balanced upper-body development.


Recommended Supplements for Overhead Press

To optimize your overhead press sessions, consider incorporating the following supplements:


  • Whey protein: Consuming whey protein after your workouts provides essential amino acids for muscle repair and growth. You can find it on e-pharmacies.


  • Creatine: Creatine supplementation can enhance strength and power output, allowing you to lift heavier weights during overhead presses. Creatine monohydrate powder is available in online medical stores. Creatine is also found in fish, poultry, and other meat sources.


Lateral Raises: Making Hefty Shoulders

The Benefits of Lateral Raises

Lateral raises target the medial head of the deltoids, helping to create width and definition in the shoulders. They also engage the trapezius muscles and contribute to overall shoulder stability.

Recommended Supplements for Lateral Raises

Consider the following supplements to support your lateral raise training:


  • Branched-chain amino acids (BCAAs): BCAAs can aid in muscle recovery and reduce muscle soreness post-workout. 
  • Beta-alanine: Beta-alanine supplementation can delay muscle fatigue, allowing for more repetitions and intensity during lateral raises. 

Front Raises: Building Strong Anterior Delts

The Benefits of Front Raises

Front raises primarily target the anterior head of the deltoids, helping to build size and strength in the front of the shoulders. They also engage the upper chest muscles to some extent.


Recommended Supplements for Front Raises

To optimize your front-raise workouts, consider incorporating the following supplements:


  • Citrulline malate: This supplement helps improve blood flow and nutrient delivery to the muscles, aiding in shoulder muscle growth and recovery.


  • L-arginine: L-arginine is a precursor to nitric oxide production, promoting increased blood flow and muscle pump during front raises.

Rear Delt Flyes: Strengthening the Rear Delts

The Benefits of Rear Delt Flyes


Imagine a flying albatross with a full wingspan, lifting weights off the tips of its wings. That’s essentially what a rear delt fly exercise is. Rear delt flies target the posterior head of the deltoids, helping to create a well-rounded and balanced shoulder appearance. They also engage the upper back muscles, promoting good posture.


Recommended Supplements for Rear Delt Flies

Consider adding the following supplements to support your rear delt fly training:


  • L-glutamine: L-glutamine aids in muscle recovery and reduces muscle soreness, allowing for more frequent and intense rear delt fly sessions.
  • Fish oil: Fish oil provides omega-3 fatty acids, which possess anti-inflammatory properties and support joint health, benefiting rear delt fly performance.

Arnold Press: Adding Variation to Shoulder Workouts

The Benefits of Arnold Press

Named after none other than former Austrian American bodybuilder, movie star, and politician Arnold Schwarzenegger, the Arnold press is a variation of the overhead press. It’s a versatile exercise, providing a complete shoulder workout and

 targeting all heads of the deltoids.


Recommended Supplements for Arnold Press

To enhance your Arnold press workouts, consider incorporating the following supplements:


  • Collagen peptides: Collagen peptides can support tendon and ligament health, minimizing the risk of injuries during Arnold press exercises.
  • Vitamin C: Vitamin C is essential for collagen synthesis and can aid in the recovery and repair of muscles after intense Arnold press sessions.


Strong and sculpted shoulders are attainable through targeted exercises and proper supplementation. By incorporating exercises like overhead presses, lateral raises, front raises, rear delt flyes, and the Arnold press into your training routine, you can effectively target the shoulder muscles for optimal growth and development.

Inevitably, if you are consistent, it is what will give you that mythical, V-shaped Superman look! 

Additionally, incorporating supplements such as whey protein, creatine, BCAAs, beta-alanine, collagen peptides, and fish oil can support muscle development, enhance recovery, and optimize your shoulder workouts. Remember to consult with a healthcare professional or nutritionist before starting any new supplement regimen.


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Gympharmacy’s main goal is to provide its customers with material that has been peer-reviewed, is reliable, and trustworthy. However, the information provided here should not be used in place of professional medical advice. The material presented here is solely for educational purposes. This list may not include all possible adverse effects, medication interactions, cautions, or alerts. Please see your doctor with any questions you have about an illness or medication. We seek to supplement rather than replace the doctor-patient connection.