💪 10 Best Shoulder Press Variations for Bigger Delts

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Here’s what we have for you today: 

• The latest update on whether Men’s Open bodybuilder Mamdouh “Big Ramy” Elssbiay will be on the 2024 Olympia roster

• A deep dive into 10 shoulder press variations for bigger delts

• Four-time Mr. Olympia Jay Cutler’s advice on growing your lower chest

BODYBUILDING 

Is “Big Ramy” a No-Show? 

All eyes are on two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay as fans speculate about whether he’ll return to the big show this year. Discussions are rife with predictions, ranging from his possible retirement to a dramatic return that could see him outshine formidable contenders like the current champion Derek Lunsford, Samson Dauda, and Nick Walker.

While Ramy has been absent from the bodybuilding stage since the 2023 Arnold Classic, there has been no official word on his retirement. His last known update came with his withdrawal from the 2023 Olympia in Orlando.

This leaves the bodybuilding community wondering: Will the Egyptian powerhouse disrupt the 2024 Olympia, or will he hang up his posing trunks for good?

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TRAINING 

Blow Up Your Delts

The overhead press is a fundamental component of any effective shoulder hypertrophy training program. This exercise fortifies torso strength and promotes the development of the shoulders and triceps while improving overhead mobility. By varying your body angle, the equipment used, and the pace of your lifts, you can customize the shoulder press to align with specific fitness objectives. This is the reason we’ve identified 10 diverse shoulder press variations aimed at augmenting upper body strength and muscle mass.

Among these variations, the military press is the quintessential overhead exercise for any shoulder-focused hypertrophy regimen. However, numerous other variations target the deltoids from various angles. For instance, the landmine press and exercises that alter the tempo of each rep to stimulate maximum muscle growth, such as the tempo shoulder press, are highly effective.

Explore how to seamlessly integrate these variations into your workout routine and master efficient shoulder warm-up exercises to ensure peak pressing performance.

TRAINING TIPS 

Cutler’s Chest Tip 

To achieve a well-developed chest, it's crucial to focus on all three chest areas — upper, middle, and lower. However, effectively enhancing the appearance of the lower pecs goes beyond exercise selection. Four-time Mr. Olympia Jay Cutler emphasizes that the key to revealing defined lower pecs lies in one's diet, not just one's workout routine.

Cutler points out that achieving visible lower pec development is more about reducing body fat than performing specific exercises like decline bench presses or cable flies. This is achieved through a diet that promotes a caloric deficit, encouraging the body to burn fat. In addition to dietary adjustments, discover the exercises Cutler recommends for a comprehensive approach to chest development.

THE DROP SET

Feel the Rush

• Pre-workouts contain ingredients such as caffeine and l-citrulline to boost workout performance. According to our experts, these are the best pre-workouts of 2024 designed specifically to give you a pump. 

• The reigning Arnold Classic Physique champion Wesley Vissers lived his dream recently by training alongside the eight-time Mr. Olympia champion Ronnie Coleman. Check out their workout.

• Knee sleeves protect your knee joints and provide stability for lower body movements. Here are eight high-quality knee sleeves to wear for your next leg day.