Need a good shoulder workout

[paintballproam]

I feel like my shoulders are lagging a bit, could anyone recommend a good mass building shoulder routine?

 

[ExtraMile]

Standing BB Shoulder Press 5x5
Circuit:
A1: Lateral Raise 3x12-15
A2: Front Raise 3x12-15
A3: Seated DB Press 3x12-15

 

[cjmarcell]

All you really need to do is:

1. Dumbbell Side Laterals
2. Some rear delt exercise of your choice
3. Seated Shoulder Presses (DB's or BB)

Then, shrugs if you do them on shoulder day. That's it.

 

[Will Goes Boing]

Here's what I do:

> Seated dumbbell presses
> Heavy lateral raises
> Front raises with a plate
> Cable pulls (looks like you're trying to pull start a motor)

I've read that you're not suppose to use heavy weights. I found that for lateral raises using very heavy weights really helps blow the shoulders up. But then again I also got a pinched nerve on my left shoulder from doing that so you might want to think twice. Been doing this for almost 10 years on n off and never had that problem though until just recently.

 

[paintballproam]

i usually do either bb military press or shoulder press, then front side and rear delt raises + shrugs.

i usually do 8-12 rep on all of that

on raises, is it better to go real slow up and down, or medium speed, oor just try to crank out the reps?

 

[cjmarcell]

See with what you're doing you're skipping the lateral deltoid entirely.

I love starting with the lateral raises to get the blood pumping in the shoulders before hitting the bigger press. No need to do these with heavy weight at all. I'm not saying don't do weight you can handle, just make sure the reps are nice and controlled. Go up only until your arms are parallel to the ground, no higher. Don't go too slow, or too fast. Nice and controlled.

Then yeah, either a barbell or DB press. Do these heavy, as heavy as possible while not sacrificing form.

Finish with a rear delt exercise and some optional shrugs. Seriously your shoulders don't need as many exercises as your chest, back, or legs. No need to do another front delt exercise if you're going heavy on your presses.

 

[paintballproam]

See with what you're doing you're skipping the lateral deltoid entirely.

I love starting with the lateral raises to get the blood pumping in the shoulders before hitting the bigger press. No need to do these with heavy weight at all. I'm not saying don't do weight you can handle, just make sure the reps are nice and controlled. Go up only until your arms are parallel to the ground, no higher. Don't go too slow, or too fast. Nice and controlled.

Then yeah, either a barbell or DB press. Do these heavy, as heavy as possible while not sacrificing form.

Finish with a rear delt exercise and some optional shrugs. Seriously your shoulders don't need as many exercises as your chest, back, or legs. No need to do another front delt exercise if you're going heavy on your presses.

wouldnt a "side" delt raise be the same as a "lateral" delt raise? lool

 

[the_alcatraz]

Military press (or) standing push press
dumbell press
side delt raises
rear delt raises
shrugs

 

[rahl]

Not to hijack your thread but...
I feel my rear delts are laggin. Fronts are good. Thinking of adding a behind the neck press. Thoughts?

I think my front delts are good from younger years having my incline bench to "inclined".

 

[jackangel]

for rear delts, you could try bent-over flyes or high pulls (cable machine straight bar, pulling up high toward your neck/face). meh, i rarely do rear delt work, though.

i've never liked the idea of behind-the-neck pressing because of the strain it puts on the shoulders, unless you're going to use relatively light weight. do such presses
actually work the rear delts significantly better than standard presses (which is to say, not really at all) ?