💪 the worst shoulder exercises for muscle growth

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Welcome to The BarBend Newsletter! Here’s what we’ve got for you today:

• The best (and worst) shoulder exercises for muscle growth

• Benefits of lifting that you might not know about

• Our favorite protein powders for any goal

Exercise Selection

Ditch These Delt Duds

Picking the right shoulder exercises for your gym routine is surprisingly tricky. For the chest, you've got standards like the barbell and dumbbell bench press. Legs are all about squats. Back day belongs to pull-ups, rows, and deadlifts (which can also be done on leg day!)

Shoulders, on the other hand, don't have that universally beloved movement that you can anchor a workout around. Sure, you can do overhead presses, but which kind? Dumbbell press? Barbell press? Seated? Standing? With or without a Smith machine?!

If you want a professional's opinion, Dr. Mike Israetel recently chimed in with his thoughts on which shoulder exercises to keep and which to banish to the dustbin of history.

We won't spoil it all here, but just know that fans of dips, front raises, and reverse flyes are on the right track. But in Dr. Mike's opinion, standing presses (barbell and dumbbell) are too fatiguing to be worth the squeeze. That might sound like sacrilege to some, but the man behind the RP Hypertrophy App provides sound logic behind all of his choices.

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Fitness

Beyond the Bulk

One of the most damaging misconceptions surrounding the world of fitness is that lifting weights is simply an exercise in vanity. But an essential lesson to internalize — for both experienced athletes and enthusiastic beginners — is that looking nice is just a side effect of the process. An enjoyable side effect, sure, and for many, it’s the reason they pick up a barbell in the first place.

But the benefits of strength go way, way, way beyond that.

Some of them — confidence, lower body fat, resistance to injury — you’re probably aware of. Still, it would be a disservice not to mention some additional perks alongside the popular ones we all see on magazine covers. Below, you’ll find eight unique yet potent benefits of lifting weights.

Supplements

A Few of Our Faves

When looking for a protein powder to hit your goals, you’ll want to focus on its macronutrient profile to ensure you’re getting enough protein, carbs, and fat per serving. It can also be wise to seek out third-party-tested supplements that are accurately labeled and free of banned substances.

To help you make an educated purchase, we’ve tested over 100 different protein powders from top brands, using our supplement testing methodology to structure trials examining the following:

• Protein Content: How much protein can these powders deliver in each serving? Where is the protein sourced from?

• Taste and Available Flavors: Do the available flavors offer enough variety to support taste changes in the future? Is each sip an enjoyable treat or a strenuous ordeal?

• Solubility: Does the powder mix easily in a shaker bottle, or are you left with excessive residue?

• Third-Party Testing: Has the supplement been examined for banned substances?

The BarBend team has helped connect over 1.6 million athletes with high-quality dietary supplements to help fuel their performance and fitness progress. If you’re in need of a new protein powder to supplement your daily health, we’re confident that the following details can help place you on the right path.

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Quick Hits

💪 Read This: From mind-boggling barbell lifts to a very strange pony press, these seven old-timey feats of strength still impress, whether they were on the level or not.

🏋️ Try This: Iso deadlifts can be a lifter's best friend for busting through sticking points, just as long as you can nail the tricky technique.

🎟️ Follow This: CrossFit recently launched a 40% flash sale on 2025 Games tickets. Did the promotional tactic work, or are ticket sales still sluggish as we head to Albany this August?

📢 Sound Off! Remember to join The BarBend Forum to connect with a growing fitness community and talk about everything from your training routine to the best home gym equipment.

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