Thread: shoulders

OVERHEAD PRESSES, upright rows/lateral raises, rear lateral raises/reverse flies

I do shrugs, lateral raises/side raises & lateral press.

Seated Military Press.

Just a side note. I shrug on Back day! Overhead presses, slow and dileberate are the way to go. Standing of course!

Thanks guys I appreciate all your fast responses

I'm a big fan of military press, but ocasionaly switch to dumbells for variation.

Handstand pushups, behind the neck BB presses, wide grip pull ups with weight (to the front, lower, up again to the back of neck, repeat)

My faves: Smith military press, DB lateral raise, DB rear lateral raise. Also, try repping out with DBs...set of 100 with the 5 pounders and your delts will scream, it's awesome

Originally Posted by Bulwark

Also, try repping out with DBs...set of 100 with the 5 pounders and your delts will scream, it's awesome

That's not going to develop diddly except for lactic acid tolerance and muscular endurance (Somewhat related).

Originally Posted by Bulwark

My faves: Smith military press, DB lateral raise, DB rear lateral raise. Also, try repping out with DBs...set of 100 with the 5 pounders and your delts will scream, it's awesome

Occasionaly, for my final set eg on cable flies, I might go to 25 simply to feel a nice pump but anything more than that is not beneficial.

upright rows and behind the head bb presses can be dangerous to ur shoulder joints so dont do them. Would doing military presses do a good job in workin the lateral delts too?

Originally Posted by Bakerboy

Handstand pushups, behind the neck BB presses, wide grip pull ups with weight (to the front, lower, up again to the back of neck, repeat)

I do these and they are brutal on your wrists

I knew someone would say this: "... behind the head BB presses can be dangerous for your shoulder joints..." I agree for some people this is a bad movement but I think like all exercises you have to educate yourself on the mechanics of the movement. If you hurt while during a movement then stop doing the movement. I have never had a problem with these but everyone is different, it's good to experiment.

I used to have problems doing handstand pushups, too, until I worked on my wrist flexibility. The more flexibility you have in your wrists the easier it is to stay in a vertical position. Also, I never do handstand pushups without first warming up my elbows and wrists. Doing back bends (the yogi type) also can help increase your fexibility in your wrists. I have pretty shit flexibility, but I am working on it because the more flexible you are the better chance you have of not getting some types of injuries. I fucked up my back a few years ago because a) my back and hips were tight, which compromised my form and b) I did not warm up properly. c) I was an impatient lifter...

respect the weight, respect your form (form before function)... Don't be an idiot like me...

Originally Posted by CowPimp

That's not going to develop diddly except for lactic acid tolerance and muscular endurance (Somewhat related).

Does having lactic acid in the muscles help for anything in developing muscle mass or it just a by-product?

Personally, I do overhead BB presses (standing) seated DB press, push presses, rows, pullups, pulldowns, and rear delt flyes - the last 4 merely help out with rear delt developement, they're not specifically for shoulders... Upright rows and lat raises don't seem to do a whole lot for me compared to compound pressing.

Originally Posted by AKIRA

Does having lactic acid in the muscles help for anything in developing muscle mass or it just a by-product?

There does seem to be a connection between lactate levels accumulated during a training session and GH response, although more studies are definitely warranted on the subject. Of course, you also need sufficient stimulus in the form of tension to ellicit growth. Doing 100 repetitions of an exercise along isn't going to provide the proper stimulus for growth, but it might do some good at the end of a session that involved sufficient mechanical loading.

Cuban Press (basically... take 2 dumbells, upright row them, then rotate ur shoulder so they are in military press position, & press them up. rinse & repeat)

Face Pulls

Backwards Flyes

DB Military Press

Side Laterals

It's important to make sure you're working all three heads of the deltoid, otherwise it's easy to become unbalanced.

Originally Posted by squanto

Cuban Press (basically... take 2 dumbells, upright row them, then rotate ur shoulder so they are in military press position, & press them up. rinse & repeat)

Face Pulls

Backwards Flyes

DB Military Press

Side Laterals

It's important to make sure you're working all three heads of the deltoid, otherwise it's easy to become unbalanced.

Keep in mind that's a rotar cuff exercise, you don't want to go heavier on these.

Originally Posted by Seanp156

Keep in mind that's a rotar cuff exercise, you don't want to go heavier on these.

Why not? I mean I wouldn't try to do a 1RM or anything, but I certainly shoot for sets involving 8-10 repetitions when doing exercises to focus on rotator cuff musculature. Granted, they are generally termed "endurance muscles," as their duties require them to be active quite often but in response to a relatively low resistance. Nonetheless, improving their strength is also important when you are considering that they have to be strong to maintain shoulder health in someone who is an active weight trainer. Well, that's my opinion anyway.