Best exercises for shoulder mass?

  1. Registered User
    AM07's Avatar
    Join Date
    May 2006
    Posts
    1,155
    Rep Power
    678

    Best exercises for shoulder mass?


    What are the best exercises for increased shoulder mass? I would assume incline bench, shoulder press, upright rows, and cleans are the best?

  2. Recovering AXoholic
    Board Sponsor
    thesinner's Avatar
    Join Date
    Apr 2006
    Location
    Isle of Misfit Toys
    Age
    28
    Posts
    10,063
    Rep Power
    11888

    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.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  3. Registered User
    smoundzou's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Jun 2007
    Posts
    62
    Rep Power
    119

    If I had to pick only one good exercise for shoulders it would be the Hang Clean & Press..
    •   
       

  4. Recovering AXoholic
    Board Sponsor
    thesinner's Avatar
    Join Date
    Apr 2006
    Location
    Isle of Misfit Toys
    Age
    28
    Posts
    10,063
    Rep Power
    11888

    Quote Originally Posted by smoundzou View Post
    If I had to pick only one good exercise for shoulders it would be the Hang Clean & Press..
    If I had to pick only one exercise to do EVER, that would be a big contender.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  5. Registered User
    AM07's Avatar
    Join Date
    May 2006
    Posts
    1,155
    Rep Power
    678

    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?
  6. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Location
    CO Springs
    Age
    30
    Posts
    3,955
    Rep Power
    2084

    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.
  7. Recovering AXoholic
    Board Sponsor
    thesinner's Avatar
    Join Date
    Apr 2006
    Location
    Isle of Misfit Toys
    Age
    28
    Posts
    10,063
    Rep Power
    11888

    Quote Originally Posted by Gixxer82 View Post
    next shoulder day i'm gonna start doing those lateral raises with palms facing backwards...never done them, see if I can get some more width..thanks sinner
    It wasn't until I started doing these that I started to develop that "capped" look to my shoulders. This is A LOT harder than regular side laterals, so don't be afraid to start out with really light weights (15's, 20's).
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  8. Registered User
    timmay8989's Avatar
    Join Date
    Jun 2007
    Posts
    85
    Rep Power
    130

    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
  9. Registered User
    ReaperX's Avatar
    Stats
    5'9"  .5 lbs.
    Join Date
    Jun 2007
    Age
    7
    Posts
    6,489
    Rep Power
    33340

    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.
  10. Registered User
    SteelEntity's Avatar
    Join Date
    May 2007
    Posts
    595
    Rep Power
    386

    Behind the neck shoulder press on the smith did wonders for my shoulders.
  11. Running with the Big Boys
    Board Sponsor
    tattoopierced1's Avatar
    Stats
    6'7"  270 lbs.
    Join Date
    Aug 2004
    Location
    127.0.0.1
    Posts
    5,233
    Rep Power
    8350

    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.
  12. Recovering AXoholic
    Board Sponsor
    thesinner's Avatar
    Join Date
    Apr 2006
    Location
    Isle of Misfit Toys
    Age
    28
    Posts
    10,063
    Rep Power
    11888

    Quote Originally Posted by SteelEntity View Post
    Behind the neck shoulder press on the smith did wonders for my shoulders.
    Behind the neck is superior to in front (in my honest opinion); however, it becomes a case (as strength increases) where it puts too much stress on the shoulder joints. Since these are recommendations for a beginner, I'll say they're good, but be prepared to do something else as you get further down the line.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  13. Registered User
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,017
    Rep Power
    33557

    Widegrip uproght rows
    Gironda style side laterals-Like sinner described
    behind the back cable rows
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  14. Registered User
    AM07's Avatar
    Join Date
    May 2006
    Posts
    1,155
    Rep Power
    678

    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.

    Repeat.

    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.
  15. Registered User
    SteelEntity's Avatar
    Join Date
    May 2007
    Posts
    595
    Rep Power
    386

    Quote Originally Posted by thesinner View Post
    Behind the neck is superior to in front (in my honest opinion); however, it becomes a case (as strength increases) where it puts too much stress on the shoulder joints. Since these are recommendations for a beginner, I'll say they're good, but be prepared to do something else as you get further down the line.
    Yeah I limit the range of motion slightly by not going all the way down to my neck, I stop at about 1/2 way down my head where my ears are approx. But yeah I agree lots of people injure them selves doing this. I don't think a lot of weight is needed.
  16. Registered User
    Bull Mkt's Avatar
    Join Date
    Apr 2005
    Age
    37
    Posts
    52
    Rep Power
    140

    Arnolds.
  17. Registered User
    b unit's Avatar
    Stats
    6'0"  242 lbs.
    Join Date
    Aug 2006
    Location
    New Zealand
    Posts
    2,647
    Rep Power
    1421

    Quote Originally Posted by SteelEntity View Post
    Behind the neck shoulder press on the smith did wonders for my shoulders.
    can also kill your AC joints or rotator cuffs if you f*ck it up, smith presses have zero room for error and are not for novices IMHO
  18. Registered User
    b unit's Avatar
    Stats
    6'0"  242 lbs.
    Join Date
    Aug 2006
    Location
    New Zealand
    Posts
    2,647
    Rep Power
    1421

    Quote Originally Posted by Bull Mkt View Post
    Arnolds.


    arnolds are awesome as there's so much time under tension with each rep

  19. Running with the Big Boys
    Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Location
    The hood
    Posts
    9,612
    Rep Power
    2037228

    Quote Originally Posted by b unit View Post


    arnolds are awesome as there's so much time under tension with each rep

    B, do you put an emphasis on the turning of your wrists at the top and the bottom or just minor?
    Serious Nutrition Solutions Representative
  20. Registered User
    b unit's Avatar
    Stats
    6'0"  242 lbs.
    Join Date
    Aug 2006
    Location
    New Zealand
    Posts
    2,647
    Rep Power
    1421

    Quote Originally Posted by Distilled Water View Post
    B, do you put an emphasis on the turning of your wrists at the top and the bottom or just minor?
    only minor if any actually but there seems to be many variations of the arnold press, here's a couple from you tube



    or this (the forms pretty sh*t btw)

  21. JDF
    JDF is offline
    Registered User
    JDF's Avatar
    Join Date
    Dec 2007
    Posts
    521
    Rep Power
    342

    i love the clean and press because of the explosive power it builds, plus it really gets my heart rate up
  •   

      
     

Similar Forum Threads

  1. Best exercise for building a biceps peak?
    By airram479 in forum Training Forum
    Replies: 3
    Last Post: 06-09-2009, 10:42 AM
  2. best foods for aas mass cycling?
    By bigrobk in forum Cycle Info
    Replies: 2
    Last Post: 05-18-2009, 05:17 PM
  3. Best exercise for Lateral head of triceps?
    By arizonanewbie in forum Training Forum
    Replies: 8
    Last Post: 02-29-2008, 02:41 PM
  4. Best Exercise for Widening the back and shoulders?
    By Nabisco in forum Exercise Science
    Replies: 7
    Last Post: 12-12-2006, 02:27 AM
  5. Walking: The Best Exercise for Losing Weight
    By yeahright in forum Weight Loss
    Replies: 7
    Last Post: 05-23-2006, 12:36 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in