BOULDER Shoulders

[JKurz1]

Bros - I'm gonna hit Delts/Traps today, but I wanna switch it up from the norm(laterals, d-bell military, etc.)......you guys are always raving about push presses etc.....Can you toss me out a pretty intense routine for the day? Mucho Karma!!!

 

[louden_swain]

keep it simple!!!!

1. Push Presses - 5 x 5
2. Up Right Rows - 2 x 8-10
3. Barbell Shrugs - 2 x 8-10

Forget the laterals. . . you don't need them.

 

[JKurz1]

LOL...how'd I know you respond big Lou?? Just like a shark that smells blood......tnx.

 

[JKurz1]

Oh, can you give me the proper form in a push press....start from the thighs? Floor?

 

[Deleted member 33117]

I don't like regular laterals, but I find one arm standing laterals (with the other arm grasping some kind of support for balance)are great because you can cheat a little, but still get a good pause at the top and a slow negative. Between that and the neural advantages of the unilateral work you can handle a much heaver weight than regular lateral raises. Jay Cutler (yeah I know the pros are not always the best examples) is really big on them, so is Craig Titus and they both have outstanding delts. Don't try to replace presses with them (since various forms of presses are the bread and butter lifts for delts), but they are a nice addition. I'm doing alot of striping sets with dumbell upright rows and in the last few weeks I'm seeing very noticable gains in my delts. Its noticable enough that 2 people have mentioned to me that they look bigger without me asking. I find military presses, seated dumbell presses, dumbell upright rows and standing one arm laterals are the most effect lifts for my delts and those are all I do now. Of course what works for one doesn't always work for another. For traps of course heavy barbell shrugs are the #1 mass building lift. I limit my use of them simply because I don't want massive traps. I'm going for a more asthetic look these days.

 

[PolishHammer1977]

Push Presses
Hang Cleans
Barbell Shrugs

Very much similar to what Loudin posted but we have a similar training style.

Basic & Heavy

 

[harman_2005]

keep it simple!!!!

1. Push Presses - 5 x 5
2. Up Right Rows - 2 x 8-10
3. Barbell Shrugs - 2 x 8-10

Forget the laterals. . . you don't need them.

For push presses, how do you get the weight in the starting position? Do you clean it or do you use the power rack?

 

[louden_swain]

For push presses, how do you get the weight in the starting position? Do you clean it or do you use the power rack?

I use the power rack. . . I rest the bar on my front delts and upper chest, then Iwalk out and establish a foot position. After I am set up, I explode upward.

 

[NWinters]

i like to clean it off the floor...for some reason the rack hurts.

 

[Lord_Suston]

Clean from the floor and then get ready for the pain....

5x5 push press

2x10 rear flyes

3x5 hangcleans

4x10 shrugs

 

[Deleted member 33117]

NW, what is with the quotes in your signature. I've never typed nor said any such thing. In fact, I hate fishing... still, it is funny.

 

[tuc biscuit]

Dumbell clean and press, this exercise is as exhausting as they get and great for shoulders amongst other things.