Shoulders

[Nomak666]

Im curious as to how many presses you do for your shoulder workout. my shoulder workout consists of hammer strength shoulder presses and seated military on smith machine. i would do seated barbell but i dont have a spot and the rack has the bar behind my head in the starting position so its hard to push the weight up then bring it in front, so i use the smith.

anyways heres mine

hammer strength shoulder presses or seated db presses (i stick with HS when im going heavy because its hard for me to lift the weight up and i can go heavier on HS)
seated lateral raises
seated military press
rear delt raises
single arm cable lateral raise (arm behind the back)
db shrugs

3 sets of each 6-10 reps, shrugs 10-15 reps

 

[SouthernLord]

I had a good shoulder workout today.

DB laterals 4x12
Seated DB press 15,12,8,10
CGBP 4x8 (for tris, but they blast my delts too)
BB Upright Rows 4x12
DB laterals 7x15 (FST-7)

I've been doing either seated DB presses or Hammer presses lately. Before this training phase I did standing presses as my only shoulder pressing exercise.

I go heavy on the up rows. I do them more like high pulls, but I hold the peak contraction. I'll use a different grip per set. They're a good way to overload the medial delt without adding any more pressing.

I do face pulls or band pull aparts on chest day and I hit rear delt machine or rear db laterals on back day.

 

[Nomak666]

I had a good shoulder workout today.

DB laterals 4x12
Seated DB press 15,12,8,10
CGBP 4x8 (for tris, but they blast my delts too)
BB Upright Rows 4x12
DB laterals 7x15 (FST-7)

I've been doing either seated DB presses or Hammer presses lately. Before this training phase I did standing presses as my only shoulder pressing exercise.

I go heavy on the up rows. I do them more like high pulls, but I hold the peak contraction. I'll use a different grip per set. They're a good way to overload the medial delt without adding any more pressing.

I do face pulls or band pull aparts on chest day and I hit rear delt machine or rear db laterals on back day.

Since im doing both hammer strength shoulder presses and seated miliatry press on the smith, you think it would be better to just pick one and go heavier/failure instead of doing both. i love db presses cuz its in the perfect position where barbells cant be, but i can press over 110s in each hand, could go higher but never did cuz its hard to get the weight up sometimes. i use my knees to kick the dbs up buts hammer strength and smiths are easier cuz the weight is already in position you know?

 

[SouthernLord]

Since im doing both hammer strength shoulder presses and seated miliatry press on the smith, you think it would be better to just pick one and go heavier/failure instead of doing both. i love db presses cuz its in the perfect position where barbells cant be, but i can press over 110s in each hand, could go higher but never did cuz its hard to get the weight up sometimes. i use my knees to kick the dbs up buts hammer strength and smiths are easier cuz the weight is already in position you know?

110's is a very strong seated press bro. Good job with that.

I do my seated DB presses with a 3/5ths range of motion and constant tension. I have a hard time getting heavy weight up by myself when seated, so I go for time under tension and max pump. Maybe go heavy as fuck on the smith or hammer and pound that constant tension with a little less weight on DBs.

I do my DB presses like Larry Scott....

 

[Nomak666]

110's is a very strong seated press bro. Good job with that.

I do my seated DB presses with a 3/5ths range of motion and constant tension. I have a hard time getting heavy weight up by myself when seated, so I go for time under tension and max pump. Maybe go heavy as fuck on the smith or hammer and pound that constant tension with a little less weight on DBs.

I do my DB presses like Larry Scott....

thanks bro, its only for 6-8 reps. my last set, and i do 3/5th range too, maybe a little more but i dont go all the way down or all the way up, just in the "sweet spot". this is only for seated db's thouguh, i go wider on the range with the military and HS shoulder press.

interesting video, never seen that way of holding the db's. i guess its a bit more of natural position for your wrists.

im gonna go super heavy on hammer strengths or seated miliatary on the smith, then im gonna do db presses since im already weakened by the first exercise, maybe i dont have to go as heavy.

thanks for the reply SL. take care bro

 

[future]

Usually just one direct exercise with maybe an isolation.

 

[ExtraMile]

OHP Day is this:
Standing BB 2x6-8
Wide Chins 3 sets with bodyweight
Deep Weighted Dips 3x6-9
Seated Laterals 3x6-12
Preacher Curls 4 sets

when I do any shoulder press I go all the way down then all the way up, with dumbells its until the dumbell touches my shoulder with a bar its down to my upper chest...

 

[future]

I'd caution using that range of motion. Very hard on the AC joint.

 

[ExtraMile]

I'd caution using that range of motion. Very hard on the AC joint.

so do you disagree with this video? or do you only mean with dumbells?

YouTube - Mark Rippetoe: Weighted Press 1

 

[future]

Well now you are comparing something totally different. I would recommend doing a standing press regardless but with Crossfit you are getting people that using Olympic movements as well. Still, NO, I dont recommend it. And did you see how the guy looked? Yes, he might be very intelligent but I would think that a trainer would have some degree of conditioning.

 

[ExtraMile]

Well now you are comparing something totally different. I would recommend doing a standing press regardless but with Crossfit you are getting people that using Olympic movements as well. Still, NO, I dont recommend it. And did you see how the guy looked? Yes, he might be very intelligent but I would think that a trainer would have some degree of conditioning.

how far down do you reccomend?

sorry for this nomak

 

[future]

About the chin level actually.

 

[Nomak666]

I'd caution using that range of motion. Very hard on the AC joint.

You talking to me or EM?

 

[future]

Whoever it applies. Specifically it was to Extra Mile.

 

[Nomak666]

Whoever it applies. Specifically it was to Extra Mile.

Oh ok, was confused. So would you say a good level to stop at for shoulder press is when your biceps are paralell to the floor? or a little bit less then paralell?

 

[HAYEZ]

my shoulder day i do

seated military press with bb 3 sets
upright rows with bb 3 sets
laying rear delt row with db (feel i can push more weight with better form laying and less strain on back)
then finsih the day with shrugs 5 sets

my left shoulder is very delicate these are really the only exercises i can safely do wihtout aggrivating the joint.. lat raises i cannot do even with lite weight makes my joint throb

 

[joe d]

you have 2 experts to all extents of the word telling you this is the rom you want. i also agree although im no expert im just a muscle head lol. i think the rom only becobes a danger to the joint when the weight is to heavy and you give up form to push past failure. but no matter what your movement is your still going to hammer the joints with heavy weight and sloppy form.

 

[Nomak666]

you have 2 experts to all extents of the word telling you this is the rom you want. i also agree although im no expert im just a muscle head lol. i think the rom only becobes a danger to the joint when the weight is to heavy and you give up form to push past failure. but no matter what your movement is your still going to hammer the joints with heavy weight and sloppy form.

I would thnk that the most stress is put on the joint at the bottom of the motion wouldnt you say? as with bench pressing and shoulder presses, its at the very bottom where you feel that slight discomfort in the joint/rotator cuff, so i would assume the middle range of motion is good for stimulating the muscle with heavier poundage rather then a full range of motion when you may have to sacrifice your rotator cuff.

 

[joe d]

I would thnk that the most stress is put on the joint at the bottom of the motion wouldnt you say? as with bench pressing and shoulder presses, its at the very bottom where you feel that slight discomfort in the joint/rotator cuff, so i would assume the middle range of motion is good for stimulating the muscle with heavier poundage rather then a full range of motion when you may have to sacrifice your rotator cuff.

i try to keep my focus un keeping the weight on my muscle ans squeezing the muscles up and down, back and forth or whatever. i dont ever feal my joints being stressed. if you let a weight go down to the point where your muscles cant support it anymore your joints will take over. they are not designed for that and they will suffer. you cant make a joint able to hold more weight like you can a muscle.

 

[future]

Oh ok, was confused. So would you say a good level to stop at for shoulder press is when your biceps are paralell to the floor? or a little bit less then paralell?

Somewhere in that range.

Again, many might feel no issues...time is the slow killer. Eventually it will wear down the joints. The ball/socket is pretty volatile and gets so much use from squatting, presses of all sorts, back work and just stabilizing for direct arm training.

 

[gstacker]

great thread!!!