Push-Presses, Wide-Grip Upright Rows.
I will give that a try too, as I have been having issues with getting my Delts larger as well. Thanks guys
One thing I see all the time is to not make it a point to concurrently increase strength. If you've been doing the same weights for years, then how do you expect to have any significant growth.
M.Ed. Ex Phys
I agree. I have been surprised how much weight I can do with seated and standing lateral raises and slowly progressing the weight but no real sign of significant growth. I will trying compounding all of those though thanks
My shoulder workout is
Military Press or DB Press 2 sets
Side Laterals 1 set
Rear Laterals 1 set
The outer flare and rounding has a lot to do with side laterals. The "bowling ball look" from the front. I would forget about super setting or adding more sets. I would also never ever do an upright row, ever. I think they are useless and unnecessary strain (my personal opinion)
I have heard people say they cannot grow their shoulders, etc. Some people think they do a lot of weight on side laterals, etc. But i am up to doing 70lbs side laterals each hand, holding briefly at top and controlling down. I hope to do 100's one day, might not happen But that is overload. I am just saying i see people military press 2 plates then hop over and side lateral 25-35lbs... what?! I don't know what kind of weight you are pushing, but thats not my point it is like the previous poster said strength increase over time.
Write down what you do each week and beat it. There is NO WAY in year if you go from side laterals with 30lbs to 50lbs you did not grow those puppies. Keep the form good, reps 4-8. There is no magic exercise for any body part, just time, patience, and the grind every workout.
Also, consider how you do the movement. Some people have straight arms like a T, this doesn't put your side delts at their best working position. Bend the arms a bit, follow the natural line of your scapula a little while maintaining a "side" lateral, and try to keep those elbows from flaring out all over the place.
I'm a fan of Arnold presses. Usually like to superset those with a rear delt exercise.
When doing Arnold presses you can switch to regular DB presses once you can't do the Arnold presses strictly anymore. I take it a step further and once I can't do the regular DB presses I just keep going until I'm barely lifting the weights (limiting range of motion, aka partial reps). I supplement this general shoulder workout with random heavy days using a barbell for overhead presses (can use more weight).
I noticed greater growth in shoulders when i stopped trying to use so much weight and concentrated on only using the part of my body i was trying to work.
Here is an idea to really get a good pump. i used to do a workout where you would start with these heavy chains and do side raises. then you would drop to dumbbells and finish with manuals.
Consider doing manual front and side raises. Have a workout partner stand behind (side) or in front of you and provide the resistance. If you go balls to the wall on this it can start to mentally be as challenging as squats.
The biggest problem I've noticed with most shoulder workouts is the excessive focus on the anterior head. I feel this is due primarily to a combination of limited exercises, high egos, and improper form.
If shape is a concern. Isolating moves should be employed to achieve this. My suggestion is to perform side lateral raises with proper form. Unfortunately, most folks do not practice good form with side lateral raises. Your elbow should always face in the positive direction of the motion. If it points to somewhere behind you, you are doing it wrong, and therefore incorporating the unnecessary anterior head.
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I like leaning side raises. Seem to get a better range of motion and (unlike standing) medial head does not get to rest at bottom of rep. Also harder to cheat, so you will probably have to go down in weight.
Wide Grip Upright's have worked well for me. Proper form is key...try to isolate the pull to the lateral head. Try performing them in front of a mirror. When you get the correct hand position, you'll see your lateral head pump under the tension. That will be your key hand position to use. I'll usually perform three sets. 1st set will be moderate reps, 2nd set will be low reps, third set will be higher reps than the first for that final blast.
Then follow up with some higher rep lateral raises to fry the lateral head.
Prior to my upright's I do a couple of sets of db presses, and make sure you don't neglect your rear delts.
Oh, and when performing your lateral raises, get those pinkies fingers higher than your thumbs.
IMO the BEST shoulder exercise is the snatch. Nothing adds mass like that movement, however it is a VERY advanced movement. JMO
So if a majority of our research studies are financed by large corporations, then where does that leave us? Do not take research findings as "gospel".
to be honest, I started to swing my side lateral raises to move heavier weight, then came back down to my normal weight range and was able to strict form much more. My shoulders have cannonballed!
I used to strict form 20lb DB, for sets of 10.
I started swinging 40's for sets of 10, trying to pause at the top. I now can strict form 30's-35's and my shoulder are way larger. So in a way, i'm beginning to believe in cheating. I feel like i had to jump start my nervous system or something into being able to handle the heavier weight first by swinging, and now i can can control 35's very smooth. When i say smooth, i mean, I dont move my body at all, and its controlled liike 2 seconds up and 5 second sdown
High rep strict standing overhead dumbbell presses.
Damn! Thanks for all the opinions guys. I always did sitting military presses for some reason, then the other day I threw on extra weight and did them standing and man could I feel it! Sure enough 2 days later my shoulders got some growth to them. I also super setted them with dumbell and cable laterals.