Shoulder help!

[SinisterUproar]

Guys I need a badass routine for my shoulders. They are the only part on my body that refuses to grow, I have a huge chest and arms and no shoulders it looks ridiculous. Please help!

 

[jelet]

what is your current shoulder routine... and are you training them once a week or 2x aweek

 

[gjohnson5]

Guys I need a badass routine for my shoulders. They are the only part on my body that refuses to grow, I have a huge chest and arms and no shoulders it looks ridiculous. Please help!

kettlebell (5-10lb) side lateral 1-3 sets [10 reps thumbs up , 10 reps thumbs down 10 reps is 1 set]. No bouncing, hip or knee movement [since this hits supraspinatus and subscapularis, this should be done before any pressing especially bench pressing]

standing over head press [barbell] (no smith machine) 4 sets 10 , 8 , 4 , 4 reps (yes go heavy. Grip should be shoulder width)

standing behind the neck presses [barbell] (no smith machine) 4x10 (rep out and enjoy the pain)

dumbell front raises at 30 degree angle 3x8 reps no bouncing hip or knee momentum
Performed like

or

cable side laterals (arm is behind the back in starting position) 3x8 no bouncing hip or knee momentum

cable bent over reverse fly (left arm grabs right cable , right arm grabs left cable) 4x8 reps no bouncing , hip or knee movement

 

[gjohnson5]

standing behind the neck presses [barbell] (no smith machine) 4x10 (rep out and enjoy the pain)

Dmitry Klokov demonstrates standing behind the neck press
I would love to have a 500lb push press like this guy

 

[EZ_E]

Kettlebells are no joke for sboulders....

Sit for moves where you normally stand & vice versa

 

[bonacris]

Kettlebells are no joke for sboulders....

Sit for moves where you normally stand & vice versa

I like this.. sitting makes a huge difference.. even with very strict form you can always cheat a little bit when standing

Sent from my HTC One S using EliteFitness

 

[gjohnson5]

I like this.. sitting makes a huge difference.. even with very strict form you can always cheat a little bit when standing

Sent from my HTC One S using EliteFitness

I never do seated shoulder exercises. The idea is to build stabilizers. You can't fully build them when your back is being pressed against a pad.... which is cheating

Standing exercises will force lower back and abs to do it job. Then rotator cuff and scapular muscles have to do 100% of the work.

 

[EZ_E]

I never do seated shoulder exercises. The idea is to build stabilizers. You can't fully build them when your back is being pressed against a pad.... which is cheating

Standing exercises will force lower back and abs to do it job. Then rotator cuff and scapular muscles have to do 100% of the work.

You're saying "Nay" on seated front raises and side laterals?

What if you're sitting on a flat bench?

~EZ

 

[bonacris]

I never do seated shoulder exercises. The idea is to build stabilizers. You can't fully build them when your back is being pressed against a pad.... which is cheating

Standing exercises will force lower back and abs to do it job. Then rotator cuff and scapular muscles have to do 100% of the work.

I love seated shoulder exercises.. it allowa me to really concentrate on my shoulders

Sent from my HTC One S using EliteFitness

 

[gjohnson5]

You're saying "Nay" on seated front raises and side laterals?

What if you're sitting on a flat bench?

~EZ

That detail may not make a difference doing side laterals.
Unless one has lower back issues , I see no reason to do side laterals seated. Leave the bench for someone who actually needs it