What are the best exercises for increased shoulder mass? I would assume incline bench, shoulder press, upright rows, and cleans are the best?
Snatches, Upright Rows, and DB Presses FTW!!!
If the focus is more towards developing their shape and size, I strongly recommend either upright rows or a modified version of side lateral raises (see below for description) as well as some rear delt work.
*To develop shoulder width, the main part of the shoulder you want to work is the medial head. Recruitment of the medial head is at its highest when your palms face behind you. Draw a little eyeball on the palm of your hand if you need help. As you draw the dumbbells up to the top of your lateral raise motion, your thumbs will point down.
If I had to pick only one good exercise for shoulders it would be the Hang Clean & Press..
How about clean and jerk? I tried it today after being out of the gym for so long, and I'm really digging that exercise! Really kept my heart rate up and seemed to work a lot of the body.
Is the hang clean any different from a clean, or is the proper term for it hang clean?
As far as pure shoulder mass. Your shoulder presses are going to be the way to go.
Sinner covered the width idea very well.
If you haven't tried DB Military as opposed to BB Military I would suggest that. I get MUCH better results with DBs.
has anyone had good success with the arnold press. My shoulders are far from huge but once I added these in i noticed an increase in shoulder strength and gradually, some size
The best shoulder exercise that I have used is the clean and jerk, or just the hang and clean. I've done the dumbbell laterals and every shoulder machine out there, but I've noticed the best when I clean and jerk.
The problem is that I have to be careful b/c it is very stressful on my shoulders.
Behind the neck shoulder press on the smith did wonders for my shoulders.
i've noticed the biggest improvement off of doing arnold presses. They give me that "cannonball" shoulder look. Those with db side laterals work great.
Widegrip uproght rows
Gironda style side laterals-Like sinner described
behind the back cable rows
Since I can't do any squats, I think I'm going to do a 1 on/1 off routine. On my off days, I'll do cardio.
On Day 1 of the week, I'll do back, which includes sumo deads (can't do conventional right now due to ankle injury), lat pulldown, and seated rows. Keeping weight light to gain back a lot of the strength I lost.
On the second day, will do clean and jerk, bench press, incline press, DB standing shoulder press, upright rows, modified lateral raises described above.
This will be my workout for the next 3-4 weeks, then I may switch it up.
I'm really wanting to get back to doing squats, it's my favorite exercise.
Do you guys think my routine looks alright? I'm trying to keep it to mainly compound lifts.