-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Shoulder workout?
- Thread starter JCBourne
- Start date
If I had to pick my top 5 excercises for my delts they would most definitely would be the Military Press (I prefer Seated), Dumbell Press, Front Lateral Raise, Upright row's & Handstand Pushups against a wall if you can.
bentoverrows
Registered
1> 'Bent over rear delt raise with head on bench
Bent Over Dumbbell Rear Delt Raise With Head On Bench Exercise Guide and Video
2> Standing side-laterals
Dumbbell Lateral Raise
4 should be enough.
Bent Over Dumbbell Rear Delt Raise With Head On Bench Exercise Guide and Video
2> Standing side-laterals
Dumbbell Lateral Raise
4 should be enough.
Standing dumbbell lateral raise
Cable lateral raise with the pulley at hip height, facing 45 degrees, 90 degrees and 135 degrees relative to track bar.
Plate twists (raise a plate in 2 hands outstretched, like a steering wheel, turn 90 degrees left, then right, then lower plate and repeat)
Reverse flys or cable pulls
YTWLs
Overhead presses
Cable lateral raise with the pulley at hip height, facing 45 degrees, 90 degrees and 135 degrees relative to track bar.
Plate twists (raise a plate in 2 hands outstretched, like a steering wheel, turn 90 degrees left, then right, then lower plate and repeat)
Reverse flys or cable pulls
YTWLs
Overhead presses
I would go Military Press (either barbell or dumbell), side laterals, front laterals, rear laterals, upright rows, shrugs. Damn that's 6.
Cleans and Clean&Presses are good for strength and powerlifters, but I pretty much gave them up when I quit playing football. I still do them every now and then to shock the shoulders, but they aren't an absolute must as a staple of a BBing routine.
In my oppinion that is...there's a lot of really knowledgeable bro's on here that prefer Powerlifting/planes of movement type routines, and I don't mean to discredit those guys, just givin ya what's worked best for me.
Cleans and Clean&Presses are good for strength and powerlifters, but I pretty much gave them up when I quit playing football. I still do them every now and then to shock the shoulders, but they aren't an absolute must as a staple of a BBing routine.
In my oppinion that is...there's a lot of really knowledgeable bro's on here that prefer Powerlifting/planes of movement type routines, and I don't mean to discredit those guys, just givin ya what's worked best for me.
cshea2
Registered
Agreed. For mass, cleans are not going to get you the best bang for your buck. You would be better off doing seated presses.
vannesb
Registered
Damm 15lbs in 5 weeks no bf gains! Nice.
I prefer '
Military press front
Side laterals
Upright rows
Db presses
control101
Registered
Man the more you can involve both joints shoulder and elbows the better, id do at least 3 compound movements, military press (I also prefer seated), arnold presses, and maybe a standard db press or hammer strength machine press, or upright rows, then finish off with a couple isolation exercises like rear delt and front/lateral raise combo.
Military press is one of my fav, shrugs, arnold press and upright rows will be what I'm doing.
I try not to do too many raises, my shoulder from a accident years ago is limited and these really tear it up, nothing else besides these in the gym hurt. It's weird.
Is there a certain way you guys do uprights? I've down with the bar, smith and on the cable. I prefer cable, but I may try smith today.
I try not to do too many raises, my shoulder from a accident years ago is limited and these really tear it up, nothing else besides these in the gym hurt. It's weird.
Is there a certain way you guys do uprights? I've down with the bar, smith and on the cable. I prefer cable, but I may try smith today.
shortstop
Registered
just switch it up. i also prefer cables, and switch to barbell eow. try one arm cable uprights too. you can work slightly diff angles for a diff feel. play around with it a little you will find the perfect position for isolation. i do those at least once a month.
I like a regular barbell for upright rows with hands slightly wider than shoulder width. I basically line up the insides of my hands with the start of the rough groove, but depending on what kind of barbells your gym has that can vary I guess. Going wide like this cuts way down on the unnatural stress that close grip causes and really hits the mid delts well.
control101
Registered
Word, I prefer cables as well, they are pulling slightly away from you so I like how it engages my traps a little more.
dave 236
Elite Member
This
From a bodybuilding perspective compound exercises aren't all that critical for shoulders.
You hit shoulders with hard with compound lifts on chest day, back day and any other upper body day pretty much.
What shoulder day to me is a sculpting and peaking day.
Yesterday I hit shoulders:
1. Seated Dumbbell press. 4 sets, make them hurt, good symmetry between the two arms. Get that mind-muscle connection; you're not moving weights, you're pumping muscles.
2. BB Upright rows. I do 4 sets of these too.
3. One Arm side cable Laterals (cable behind your back). Here's a trick, flex your lat on while you're going through exercise. It'll change the pivot point about the shoulder joint and have a feeling of wanting to peak it out more. Careful on the joints with that flexing of the lat.
Variations can leaning out from the cable machine (while gripping the post on the cable system). Changes the angle at which the muscle reaches a certain contraction.
4. Rope face pulls on the cable. Awesome for the rear delt.
5. Shrugs, all types, heavy
and if you're feeling ambitious maybe rep it out on the shoulder press 7 sets of 12 reps, 30-40 seconds rest between sets FST-7 style. You workout for the pump, the pump expands the fascia, you're not worried about the weight on this one.
Every couple weeks start rotating out exercises.
You hit shoulders with hard with compound lifts on chest day, back day and any other upper body day pretty much.
What shoulder day to me is a sculpting and peaking day.
Yesterday I hit shoulders:
1. Seated Dumbbell press. 4 sets, make them hurt, good symmetry between the two arms. Get that mind-muscle connection; you're not moving weights, you're pumping muscles.
2. BB Upright rows. I do 4 sets of these too.
3. One Arm side cable Laterals (cable behind your back). Here's a trick, flex your lat on while you're going through exercise. It'll change the pivot point about the shoulder joint and have a feeling of wanting to peak it out more. Careful on the joints with that flexing of the lat.
Variations can leaning out from the cable machine (while gripping the post on the cable system). Changes the angle at which the muscle reaches a certain contraction.
4. Rope face pulls on the cable. Awesome for the rear delt.
5. Shrugs, all types, heavy
and if you're feeling ambitious maybe rep it out on the shoulder press 7 sets of 12 reps, 30-40 seconds rest between sets FST-7 style. You workout for the pump, the pump expands the fascia, you're not worried about the weight on this one.
Every couple weeks start rotating out exercises.
