i jus started doing side lateral holding the dumbells behind me instead to the front and noticed that i put on some size.
I stick to mostly overheads and cleans(never really cared for adding the presses). I will say that a trainer at my gym mentioned my rear delts(or lack there of) a while back. Rear delt flies really helped them catch up to my front and sides.
Try doing the lateral raises while seated on a flat bench. Start each rep from a dead stop, resting the dumbbells on the bench between reps. Also, try raising your little finger to the sky at the top of the rep on lateral raises.
When you do push presses or military presses, make sure to fully lockout each rep and hold for half a second before lowering. Push your head forward to really get the weight locked out ABOVE your head, not above and in front.
If you have the shoulder flexibility, try doing behind the neck presses, they will definitely add mass to your shoulders.
Also, just for fun, try this as a finisher on your delt day. Use the same weight for everything, without setting down the dumbbells, and no rest between exercises. Incline lateral raises facing the bench (reach out like a Y) for max reps, Incline laterals facing away from the bench for max reps, Seated incline front raises for max reps, Standing Lateral raises for max reps. Immediately following this, go to the cable station and do some facepulls (should finish each rep in a double bicep pose while holding the rope).
That finisher is a killer, if you chose the right weight, you should be able to get about 8-12 reps on each exercise.
My shoulders really started to develop when I made it a point to do rotator cuff exercises 3x a week because I was having problems. The roundness came fast when I was doing a more power-oriented program as well (increasing strength like rodja said), including snatches, clean and press, arnold presses, kettle ball snatches, power shrugs, etc. . My traps are still big as well because of all the time I did that work, even though I haven't for a couple of years.
for shoulder development i definitely favor dumbells
I've found for shoulders there has to be the right combination of form and explosive power. Some people look like they are cheating, but if you look carefuly you'll see that the shoulders are still moving the weight while other things are moving around. I think most people who overly obsess about form aren't going to use enough weight to put the muscle under enough tension for growth.
When I do standing overhead dumbell press I bend my knees a bit at the bottom and push my whole body up as I start the weight up. yeah, it's cheating, and yeah, it lets me use more weight, but it hits my delts, HARD. The key is to explode up with everything, shoulders included. If you just use the cheating to create momentum and take tension off the muscle being worked, it won't help anything.
DB side raises while concentrating on thumbs pointing downward. I prefer them seated.
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