posted Sun, 07/21/2013 - 04:28
1860
Best Tricks For Shoulders
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Hi Guys and Gals
What you favorite movements for delts, or do you have a secret movement that you find really hits the delts.
I have always been a huge fan of standing barbell press and it has always given me a good solid base for power and mass.
Just recently ive been using old school movements or good old fashioned basic moves with plenty of weight and a lower rep range.
It just seems to be at the moment if one new exercise for delts comes out then another hundred variations hit the market at the same time, so i just wondered what you guys do and what you prefer
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I love standing dumbbell press when I'm going heavy. But how do you do the barbell version? from and open cage squat rack? I wanna try this...
My lifetime fave is the seated dumbbell twist press. Like a standard seated dumbbell press but with wrists turning to come palms facing you at bottom of the movement and then reversing the twist to the top. You have to do it real slow to do it right and it always blasts your shoulders. I think arnold is the one who invented it... I've always thought this exercise is what got me pushing 315 on the barbell military press.
My 2 favorite shoulder exercises are the seated barbell military press and the seated dumbbell lateral raise
setup a bench with slight incline. in front of two cable towers. than do
1.hybrid excersize cross between lateral raise and rear delt fly- in a laying down position. on slight incline bench You can put up twice the weight as an uprite or seated position. -
2. Uprite cable row
3.DB press
4. Smith machine barbell incline shoulder press
5.. barbell, or dumblell uprite rows-superseted with cable face pulls - I like to turn the uprite row into a rotation at the top part, it sorta makes it a front raise-this is experimental for me not sure If I should reccomend it
Ive also been using a slight incline and laying down locking my feet to the floor and doing a sort of laying down cablle "uprite" row
Shrugs sometimes, always with dumbells pyramid sets or drop sets.
Sometimes shrugs get thrown into my back/chest day instead and superset with rack pulls
you hit it on the money with the standing barbell press... i don't know why, but in the last 5 years i've been lifting i've never done these until recently, and DAYUM... i've noticed great results, definitely rounds them out more than seated dumbbell presses (which i have always done... 75lb's each hand)
other than that just the usual shit, like arnold presses, side lateral raises with dumbbells, and upright barbell rows
safetyfirst21Push press. Heavy, then 3 sets ranging from 70-85% of my previous max. After a set I'll do side laterals and parallel laterals. Rest. Repeat.
Pyramid set with perfect form kill it for me on most body parts! Not sure if it's the best or not but I enjoy them and feel the results.
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bou...
Nice post and thanks for sharing these tricks for shoulders. These tips are good for shoulder exercises. Everyone should keep these tricks in mind for shoulders.
http://www.youtube.com/watch?v=TOo23g5y1t4
silver389I watched a video of Tony freeman doing shoulders and it was enlightening. Basically making sure your elbows are always higher than hands while doing laterals. Before this I would always feel the grunt of the pump in my traps...something I do that really exhausts them after a workout...with light weight....is holding a barbell behind the head at ear level until I can't take it anymore...brutal! I get compliments on my shoulders quite a bit so I suppose its working...
The best tip hands down for shoulders I have ever received was from Bill Kazmier. He said even for powerlifting + strongman when you train shoulders you have to take very short rest between sets and exercises. The shoulder muscles are such a work horse, everyday muscle group that training them hard and fast is the only way to impact them greatly. supersets, drop sets, 30sec rests, etc...
Kaz is the man! You got to meet a legend. I'm in total agreement with this one I've always trained only shoulders hard and fast with little rest...and I've always gotten results. Heavy and slow is no grow for me.
I want bigger shoulders soooo bad, so I work relentlessly on them. I work shoulders and traps on the same day.
My workout routines vary, but a typical shoulder/traps day consists of shoulder fly's, frontal and sideways lateral raises, dumbbell shoulder press, standing military press, shrugs, upright rows, then shoulder press with cables (lightweight higher reps).
If anybody has any tips or routines I should change to help develop the delts more, please feel free to let me know!
My friend a semi- pro bodybuilder taught me this: When i started in my mid 20s I was a kickboxer so i had defined but compact shoulders. He had me always go 4 secs downward movement , and think of my shoulders like I was coiling a spring. Then at the bottom of the movement, with no stop or rest explode the weight upwards rapidly. This took me from a 135 military press to working out with 225 for reps in one year natural no roids.
Power cleans and high pulls 5 sets of 5 reps heavy as you can work to a top heavy set of five.
I've made good gains starting with 3-4 sets upright row, than 3-4 sets pressing, some kind of lateral for 3 sets, and some kind of bent or rear delt movement for 3 sets. than a few shrugs..
Moving fast between sets and keeping heavy on the rows and presses but controlled on the laterals while slightly turning my hands at the top of the movement as if I was pouring a pitcher full of water.
Great tip, I've been visualizing milk pouring out of the pitchers for years for me there's no other way to do the movement correct.