Developing great looking, strong shoulders is not complicated — if you can do it right. Boxing, whether with a heavy bag or shadowboxing, can offer great benefit to your shoulder muscles. Regular boxing improves both strength and endurance in your upper body muscles, and burns a tremendous amount of calories when you punch fast using high-intensity interval training (HIIT) protocols. HIIT punching requires you to punch as fast as you can for a determined amount of time with 100% effort.

Combine fast, HIIT punches with slow eccentric shoulder resistance training exercises and you will follow the ultimate formula for building amazing shoulders. Slow eccentric training requires you to move the weight slowly back to the starting position from the top of the lift. For example, for the shoulder press, you will push the weight above your head at a normal speed, but then slowly lower the weight to the starting position over a 4-5 second period. Eccentric training has been proven to build muscle size and strength better than traditional lifting.

This shoulder eccentric and punching workout is intense, I’m not gonna lie. But you wouldn’t be here if that’s what you didn’t want. I am a strong believer that it is better to workout hard for a few minutes than to workout at a leisurely pace for a longer period of time.

I have no doubt that you will see great results from this shoulder workout, particularly if repeated a few times over the next few weeks.

Let’s wear out those deltoids!

Punch Fast, Lift Slow Shoulder Eccentric Workout Routine

Perform punches as fast as you can for 1 minute, and then perform shoulder exercises at a slow eccentric pace until you can't do anymore. Choose a weight that allows you to perform 10-15 repetitions.

If you do not have a heavy bag, you can shadowbox. If using a bag, only use the hand wraps so you can grab the weights. 

  1. Perform a 1-2 minute warm up (run in place, jump rope, etc.)
  2. Perform alternate punches for 1 minute. Mix it up between jabs, crosses, uppercuts, etc.
  3. Perform the Vertical Shoulder Raise (as many as you can slowly)).
  4. Alternate punches for 1 minute.
  5. Perform the Shoulder Shrug slowly. Do as many as you can.
  6. Alternate punches for another minute.
  7. Do as many Reverse Flys as you can slowly.
  8. Alternate punches for 1 minute.
  9. Perform the Upright Row. Same rules.
  10. Punch – 1 minute.
  11. Knock out the Side Shoulder Raise. Go slow.
  12. Punch for 1 minute.
  13. Finish with the Front Shoulder Raise. Real slow, keep your abs tight.