Round, capped delts and shoulders that don't hurt — how to train all three heads without living in the gym.
The behind the neck press is safe if your shoulder has the range for the bottom. It shifts work from chest to rear delts. The research, and who should skip it.
By Justin Myers · October 6, 2026
135 is right at the line — Strength Level's average logged press is 137 lb, Gravitus's median is 122. At 180 lb bodyweight that's a hair under intermediate.
By Justin Myers · September 21, 2026
Press 2-3x a week, end every set 1-2 reps short, fix your setup. My 8 tips ranked by the evidence — including the one I called huge that no trial supports.
By Justin Myers · August 16, 2026
To build bigger shoulders, train all three delt heads but prioritize side-delt width with high lateral-raise volume and progressive overload.
By Justin Myers · May 21, 2026