Building bigger, stronger shoulders doesn’t necessarily mean you need access to heavy dumbbells. In fact, according to fitness coach Adam Sinicki, one kettlebell and a deceptively simple pressing variation could be enough to challenge your delts.

The overhead goblet press swaps the traditional dumbbell shoulder press for a two-handed movement that prioritises continuous tension and a more comfortable pressing position.

‘The point is, when you’re holding your weight like this, it just makes it an easier, more comfortable movement,’ explains Sinicki.

And while it might mean lifting lighter weights, that’s not necessarily a disadvantage when building muscle and muscular endurance is the goal.

‘There’s actually a fair amount of mobility challenge and stability challenge in regular dumbbell overhead press, a lot of people can’t do it for one reason or another or can’t do it safely or for heavy weights,’ says Sinicki.

The goblet variation offers a more accessible alternative, particularly for anyone training at home without much kit.

‘Sure, the weight is less, the range of motion is less. But because I’m advocating as usual for doing higher rep ranges with continuous time and attention, pumping them out like this, that’s actually not a bad thing,’ he says.

According to Sinicki, those higher-rep sets can help develop shoulder strength endurance and work capacity, while sustained muscular tension provides a stimulus for muscle growth.

He explains, ‘Because you’re maintaining that tension on the deltoids, it actually does lead to bigger delts over time.’

1. Grab a kettlebell and hold it securely with both hands in front of your chest in a goblet position, keeping your elbows tucked comfortably.
2. Stand with your feet approximately shoulder-width apart, engage your core and keep your torso upright.
3. Press the kettlebell upwards, extending your arms overhead as far as you can comfortably control without arching your lower back.
4. Bring the kettlebell back towards your upper chest, maintaining tension through your shoulders rather than allowing the weight to drop.
5. Continue with controlled reps, avoiding unnecessary pauses between each press.

Rather than using heavier weights, Sinicki recommends using a manageable kettlebell for high-rep sets.

‘Just pick this up and do a bunch of repetitions, 30, maybe 40 for two sets. See how you feel with that, maybe a short rest time in between.’

He also suggests working towards 30 reps with a 20kg kettlebell as a strength-endurance challenge.

While lighter loads can stimulate muscle growth when sets are sufficiently challenging, there’s no need to rush towards 30 or 40 reps if your technique begins to deteriorate. Start with a weight and rep count you can control, then progressively increase the challenge as your strength improves.

You don’t always need heavy weights or complicated programming to challenge your shoulders. Sometimes, one kettlebell and a few demanding sets are enough.