This 3-move workout mercilessly slams the shoulders from multiple angles.
The dive bomber pushup targets the anterior delts and the concentric (shortening) phase of muscle contraction. Emphasis on concentric contraction is ideal for building size.
The dumbbell press to eccentric iron cross focuses on the middle delts and—you guessed it—the eccentric (lengthening) phase of the muscle contraction.
Since you can typically eccentrically load more weight than you can concentrically, eccentric exercises are great for building strength.
The final move, the dumbbell bent-over press-out fly, addresses the posterior delts and isometric contraction (the muscle is neither lengthening or shortening).
Think of any exercise where you hold your position such as planks or squat holds.
In this case as you press out, the posterior delts hold their contraction throughout the movement. This will strengthen postural musculature, Speer says.
If you want more shoulder-building workouts like this one, check out The Anarchy Abs Workout.
Directions: Perform the exercises below in the order listed for 40 seconds of work, 20 seconds of rest.
1a. Dive bomber pushup
1b. Dumbbell press to eccentric iron cross
1c. Dumbbell bent-over press-out fly
That's 1 round. Repeat for 4 to 6 rounds.