Shoulder workout

[Guido1983]

Looking to switch up my shoulders. Been doing lots of db press, laterals at all angles and a variety if diifrent exercises. Any ideas for some good workouts?

 

[kenpoengineer]

How about Arnold presses, bent over DB raises and Delt Destroyers?

 

[Skipper999]

Switch to bbell. Steering wheel weight plates

 

[TexasGuy]

Clean Presses for TUT under a variety of angles.

 

[Guido1983]

Thanks. What are delt destroyers??

 

[PaulBlack]

What are you goals exactly?
Heavy standing PP's with slow return
Rack Presses from pins
Shrugs or high pulls

 

[TaoPhD]

Keep the laterals but make the negative portion take 7 seconds and the positive portion for 1 second. try it for 8 reps...

 

[OnionKnight]

i vote for overhead press or push press + reverse flys

 

[Sean1332]

Landmine press, neutral grip presses, unilateral presses

 

[JD261985]

Landmine press, neutral grip presses, unilateral presses

What are land mine presses

 

[Sean1332]

What are land mine presses

http://www.ericcressey.com/strength-exercise-of-the-week-half-kneeling-1-arm-landmine-press

Half kneeling or standing

 

[mountainman33]

Upright rows, superset with laterals then upright rows, or my end exercise on shoulder day is the tri-raise super set: front, lateral, and reverse all for 10 reps right in a row. 30 reps when done and shoulders are torched. Do that 3 times with 60 seconds rest between sets and you may have a hard time drinking your shake when you're done.

 

[madripper32]

Upright rows, superset with laterals then upright rows, or my end exercise on shoulder day is the tri-raise super set: front, lateral, and reverse all for 10 reps right in a row. 30 reps when done and shoulders are torched. Do that 3 times with 60 seconds rest between sets and you may have a hard time drinking your shake when you're done.

I love the way upright rows finish off my workout I take a wide grip and and my shoulders are on fire.

 

[OnionKnight]

u guys realize upright rows are dangerous right?

 

[madripper32]

I like to live life dangerously lol.

 

[RecompMan]

u guys realize upright rows are dangerous right?

In certain individuals and If you go to high.

 

[Jiigzz]

In certain individuals and If you go to high.

Not just the height, the grip as well.

The shoulder is not designed to move in that direction; it narrows the acronium space which increases chance of inpingement.

 

[madripper32]

Wouldn't it be the same motion as a power clean?

 

[Sean1332]

Wouldn't it be the same motion as a power clean?

If that's how you do them, then they are not being done correctly

The clean should be initiated with your legs, driven through with your hips to put your body upright, shrug upright hard and then dropping down to recieve the bar.

 

[Wrivest]

Wouldn't it be the same motion as a power clean?

Not really. In the power clean, you are still pulling yourself down under the bar, just not as far as a squat clean, but getting under it nonetheless. Also in cleans, the reason the bar is getting the upward travel is more from the hips at the top of the second pull, not from just the shoulders/traps.

 

[Wrivest]

Dammit...Sean beat me to it!! Haha

 

[Sean1332]

We can combine our powers.

There's a meet in Everett in Oct. You should go do it.

 

[madripper32]

I just meant the same plane not the same muscles being engaged

 

[Sean1332]

I just meant the same plane not the same muscles being engaged

As in the upward motion? Yes. Your shoulders aren't bearing any of the load in a clean as they are an upright row though.

 

[madripper32]

I agree with that, it's just something that doesn't bother me overhead presses bother my shoulders more I have a torn labrum too.

 

[madripper32]

I also stopped doing cleans after I stopped playing football never liked them.

 

[Wrivest]

We can combine our powers. There's a meet in Everett in Oct. You should go do it.

My #'s aren't meet worthy, my C/J is 215, but my snatch is a gross 155. Snatches are rough on my shoulder after the drop

 

[RecompMan]

My #'s aren't meet worthy, my C/J is 215, but my snatch is a gross 155. Snatches are rough on my shoulder after the drop

I stopped doing snatches. BC the weight was not good on my shoulders although I like them

If I do them ill do 20 reps with the bar then do my workout then do snatch grip behind neck press with bar to finish

 

[Wrivest]

I stopped doing snatches. BC the weight was not good on my shoulders although I like them If I do them ill do 20 reps with the bar then do my workout then do snatch grip behind neck press with bar to finish

I stick to snatch grip barbell complexes at lighter weights, like those a lot, and less/no pain

 

[Guido1983]

I like doing supersets with front and side. I been switching between db press and bb press a lot just need some new press to do.

 

[mountainman33]

u guys realize upright rows are dangerous right?

As long as your grip is wide enough, and you haven't shown issues with your shoulders previously they are a good shoulder exercise. Not really meant for strength though so using it to super set or as a workout finisher is a great way to utilize them. Especially to hit that hard to develope rear delt.

 

[OnionKnight]

or you could do face pulls and not worry about your shoulders

 

[Sean1332]

and seated DB cleans

 

[Rodja]

and seated DB cleans

I've completely forgotten about these lately. That's changing today.

 

[Sean1332]

I've completely forgotten about these lately. That's changing today.

Hey, I stole em from you. They wreck my traps/delts. Good stuff

 

[Wrivest]

Never tried them....today is military press day (5/3/1). I'll have to give them a shot

 

[Sean1332]

Never tried them....today is military press day (5/3/1). I'll have to give them a shot

All to need is baby weight for those suckers and they'll rock your rear delts and traps.

 

[Rodja]

All to need is baby weight for those suckers and they'll rock your rear delts and traps.

They're definitely a higher rep lift. The most I've used is 20# DBs.

 

[Sean1332]

They're definitely a higher rep lift. The most I've used is 20# DBs.

That's what I used today. Focused on not flaring my ribs, which isolated my upper back. Didnt count reps, just went until I could go anymore. My traps got quite the pump

 

[TexasGuy]

Not really. In the power clean, you are still pulling yourself down under the bar, just not as far as a squat clean, but getting under it nonetheless. Also in cleans, the reason the bar is getting the upward travel is more from the hips at the top of the second pull, not from just the shoulders/traps.

I'd still add clean presses however, as you do use your shoulders to guide the bar through a full range of motion, and then of course the press. It would be interesting to see just how much resistance the shoulders are fighting at any given time during a clean, though momentum carries the bulk of the weight. But activating the shoulder, using it as part of a greater chain of movement to hoist the bar and then press certainly gives them some time under tension.

Either way, cleans are usually done in a low rep range vs. banging out multiple high rep sets of upright rows so it's still a different animal.

When I clean, it usually feels like a continuous chain of movement combining the deadlift, a (partially) bent over row and then a shrug before I drop under. I'm no olympic expert but it worked well for football.