Thread: Shoulders

The BB military press to DB press would be fine. Something else you could do is change your grip. A close grip where you arms are kind of tucked in is one way and a wider grip where your arms come down from the side is another; do the version that you don't normally do.

Again, switching from BB to DB is fine for upright rows. I don't really like that movement much myself, but more power to you if it doesn't bother you. DBs would probably be better because you could follow a more natural path.

Cable laterals look good. A great way to add some tension at the beginning of the movement and change up the force curve.

Reverse DB flys work. Scarecrows are another great movement for your upper back/rear delts.

Try hise shrugs if you're looking for something different. You put the bar on your shoulders like you're going to squat, but shrug instead.

high pulls and power cleans along with sufficient back work such as pullups and bent over rows, and sufficient chest work, such as bench press and incline press.

soudns great thanks for the input guys....


as for those new shrugs.... sounds real interesting... definetly gunna give that a go on my next shoulder day along with a a few more BB to DB transitions

you could always swap the military presses for push presses and stick with a BB. why use the smith for shrugs? i'm not a huge fan of the smith and would say get away from that heinous machine altogether. swaping the smith for BB shrugs will change that exercise to your benefit.

You spend an hour on shoulders alone? What does your volume look like?

Try standing DB Presses, much harder since you can't get any leverage from a back rest.

I do a decent amount of sets on shoulder days....

ill start off with the military press, for about 3 or maybe 4 working sets, depending on how well the first working set was
then ill do 2-3 working sets for the rest of my exercises (4 lifts, including traps)


as for the smith bar..... i know its not half as good as the BB, but i find the BB tough to do behind the back shrugs

Originally Posted by The13ig13adWolf

you could always swap the military presses for push presses and stick with a BB. why use the smith for shrugs? i'm not a huge fan of the smith and would say get away from that heinous machine altogether. swaping the smith for BB shrugs will change that exercise to your benefit.

people argue about push presses, but im going to agree with you. I Love it as a mass builder. Maybe you could do 1 set of standing BB military, and then the following two sets jump the weight way up and do a push press. also.... shurgs on a smith? thats just ignant. bb shrugs are amazing!

this may sound kinda ridiculous.... what is a push press

i was under the assumption it was just a bench press


BB shrugs are great, but i have a weird stance so that i can do behind the back shrugs..... i lean a bit forward and it feels great on the traps.... i dont really feel it as much on BB

Originally Posted by Hlanderr

this may sound kinda ridiculous.... what is a push press

It's an overhead press, but you initiate the concentric by bending slightly at the knees and pushing in unison with your knee extension.

http://www.exrx.net/WeightExercises/...PushPress.html

16-20 total sets on shoulders sounds a little much, specially since you are going to hit them again on chest day anyway. I would pick 1 major movement, (DB shoulder press), do 4 sets of that, and do 2 sets on everything else.