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Need the best shoulder killing excercise.

BrandonXJ

BrandonXJ

New member
Leaving to go to the gym in a few.. tonight's tri and shoulder.. I want a new shoudler excercise to really blast em. Whattya got?

I do shrugs with big dumbells, arnold shoulder presses and hand stand push-ups already.
 
Good thread

Where's Shadow, he's good with this stuff
 
handstand push ups, shut the fuck up!

DB shoulder presses?

I got shoudlers and arms tonight, I'm trying to find out more arm (bicep) exercises because I'm sure there's more than just curling. I'm gonna try short grip bench press for tris tonight.
 
SUBTRACTION said:
handstand push ups, shut the fuck up!

DB shoulder presses?

I got shoudlers and arms tonight, I'm trying to find out more arm (bicep) exercises because I'm sure there's more than just curling. I'm gonna try short grip bench press for tris tonight.
Click to expand...

I weigh 150 lbs. Handstand pushups are not that difficult at my size.

I'm not sure about the DB shoulder presses.. they might be similar to what I'm doing with the arnold shoulder presses..

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html
 
BrandonXJ said:
Leaving to go to the gym in a few.. tonight's tri and shoulder.. I want a new shoudler excercise to really blast em. Whattya got?

I do shrugs with big dumbells, arnold shoulder presses and hand stand push-ups already.
Click to expand...

Do dumbell side laterals one arm at a time to start with. You can use more weight, and your form will be tighter. You can substitute cable side laterals if you wish. Do your Arnold presses next, and then finish with heavy barbell shrugs.
 
marshallmadman said:
Do dumbell side laterals one arm at a time to start with. You can use more weight, and your form will be tighter. You can substitute cable side laterals if you wish. Do your Arnold presses next, and then finish with heavy barbell shrugs.
Click to expand...

sweet.. i'll give that a shot. thanks man.
 
SUBTRACTION said:
I got shoudlers and arms tonight, I'm trying to find out more arm (bicep) exercises because I'm sure there's more than just curling. I'm gonna try short grip bench press for tris tonight.
Click to expand...
hey WTF! no one's gonna help me!
 
SUBTRACTION said:
hey WTF! no one's gonna help me!
Click to expand...


Well it's still curling, but I picked up this book on static contraction training and flipped through it the other night and I gave it a shot Wed, and my bi's are still sore.. I used a cable hooked to one of those mini curl bars you set the weight as high as you can and still hold it for 15 seconds at like a 20-30 degree angle from your upper arms.. like just a little past when you would start to let the weight down.. I started on 150 or so and did that for 15, 155 for 15, etc until I couldn't hold the weight for 15 any more.
 
KillahBee said:
do crucifix holds, where you just hold a DB to the sides until you feel like you are going to cry.
Click to expand...


Is that for real?
 
KillahBee said:
hell yes. try it - it burns like a mother maing. it carries over into the crucifix hold in strongman.
Click to expand...

WIB
 
I went with the arnie presses, h/s push ups, front lateral raises with the 20lb db's and then ran over to the cables and got 4 sets of side raises with 25lbs, then finished off with the shrugs.. zee shoulders are on fire! thanks guys.
 
assuming you're starting off with either military press or DB overhead press...for your second exercise superset upright rows with db laterals. then hit some face pulls or bent over laterals
 
SUBTRACTION said:
how do you guys do shrugs, do you just lift straight up or do you move your shoulders in a circular motion?
Click to expand...

Circular.. I take 70lb db's, and then go front (away from pecs, towards the mirror I'm looking at) up and over, and do 10, then reverse for 10 more.. that's 1 set.
 
Arnold presses are the way to go.

And circular on shrugs?? thats a big no no dude. you traps contract uppwards, downwards and backwards. NOT round and round.
 
KillahBee said:
hell yes. try it - it burns like a mother maing. it carries over into the crucifix hold in strongman.
Click to expand...

Thanks man

Do you do it once at the end till you can't any longer, or do you do it multiple times and rest in between
 
I do laterals first, this way when i get to my pressing the shoulders are already pumped and exhausted. Mine have grown like crazy this way.
 
BrandonXJ said:
Circular.. I take 70lb db's, and then go front (away from pecs, towards the mirror I'm looking at) up and over, and do 10, then reverse for 10 more.. that's 1 set.
Click to expand...

your going to fuck up yur rotator's tht way..try tucking your chin in your chest and squeezzing your shoulder blades together..most people use way to much weight for BB shrugs
 
JerseyArt said:
Thanks man

Do you do it once at the end till you can't any longer, or do you do it multiple times and rest in between
Click to expand...


I do them at the end of my workout. usually go for about 2-3 sets. just hold em as long as you possibly can. great way to end a shldr workout - burns like the clap.
 
KillahBee said:
I do them at the end of my workout. usually go for about 2-3 sets. just hold em as long as you possibly can. great way to end a shldr workout - burns like the clap.
Click to expand...


Must spread before (which seems like a lot for jusat some workout advice but)

Thanks maing. You're a good bor
 
BrandonXJ said:
Circular.. I take 70lb db's, and then go front (away from pecs, towards the mirror I'm looking at) up and over, and do 10, then reverse for 10 more.. that's 1 set.
Click to expand...

Never, ever roll your shoulders, you are asking for trouble.

The function of hte traps is to lift up and down.
 
The Bigdawg said:
Never, ever roll your shoulders, you are asking for trouble.

The function of hte traps is to lift up and down.
Click to expand...


not that this needs to be reiterated but, YEAH, WHAT BIGDAWG SAID.
 
Whatever you guys, I'm trying to train my traps to move in circular motion.. Then I'll be unstoppable!!

I tried that tucking my chin in and just going up and down, that felt a lot better.. thanks for the tip.
 
dont roll ur shoulders in shrugs , cuz youre gonna fuck up ur rotator. juts go up, hold, down.
 
the best thing for traps though are deads shrugs are just a way for people to show off..there are a few in my gym who literally go for a 1RM lol on shrugs
 
do military... but doit at a 80 degree angle pushing forward.... will need a lighter weight.......stand up straight.. bring the bar to your chin and go straight out and up.. this will hit the middle head a lot harder..... normal military is mostly front head ... tell me what you think....... also use a wide grip... with elbos pointed out
...... i always finish with these .. with a burn out ...... yumy
 
KillahBee said:
do crucifix holds, where you just hold a DB to the sides until you feel like you are going to cry.
Click to expand...


..and then hold it for another minute!

ALso ever tried saxons also called saxon side bends?
 
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