Shoulder workout

[Lholden1220]

Just looking for some help with adding some shoulder exercises to my workout. Im currently 18 years old and have been lifting for 2 years. I work out 6 days a week on a 4 day cycle. Chest & Abs, Back & Shoulders, Arms & Abs, Legs & Cardio. I've noticed that my Back & Shoulders day consists of mostly back exercises and i need help adding some shoulder excercises. I currently only use seated press, clean and press, dumbell press, lat raises and front raises. Any help would be greatly appreciated.

 

[Montego1]

Just looking for some help with adding some shoulder exercises to my workout. Im currently 18 years old and have been lifting for 2 years. I work out 6 days a week on a 4 day cycle. Chest & Abs, Back & Shoulders, Arms & Abs, Legs & Cardio. I've noticed that my Back & Shoulders day consists of mostly back exercises and i need help adding some shoulder excercises. I currently only use seated press, clean and press, dumbell press, lat raises and front raises. Any help would be greatly appreciated.

Looks like u might need more rear delt exercises. Bent over Dumbbell Lateral. Face pulls. Reverse flys.

 

[apod]

Exercises I've personally found to increase my shoulder size/strength are standing military presses, seated rear delt raises, and lateral raises.


For standing military press - I like to stick to anywhere from 1-15 reps depending on where I'm at in my training waves. Make sure to use no/very little leg drive.

Rear delt raises - I like these after my bench days as a finisher, usually doing a couple sets of 15.

Lateral raises - great exerise to end a shoulder day with, which I see you mentioned. I find 5 sets of 10-20 reps really work my delts. Make sure you are using good form and don't use your legs.

With this stuff on top of the pressing from my bench workouts, I feel my shoulders get the amount of work they need.

 

[ZiR RED]

Balance is key.

At the very least:

For every chest press you need a horizontal row (bent over row, seated row, supine row, etc.)
For every chest fly you need a rear delt exercise (bent over raises, face pulls, band pull aparts, etc.)
You do not need ANY front delt movements
For every over head press you should perform a pull up/down.

The take home message is that you need to do more back work. Arms are small muscles, can be tossed in just about anywhere.

Jason Cholewa, Ph.D., CSCS

 

[SXIPro]

Balance is key.

At the very least:

For every chest press you need a horizontal row (bent over row, seated row, supine row, etc.)
For every chest fly you need a rear delt exercise (bent over raises, face pulls, band pull aparts, etc.)
You do not need ANY front delt movements
For every over head press you should perform a pull up/down.

The take home message is that you need to do more back work. Arms are small muscles, can be tossed in just about anywhere.

Jason Cholewa, Ph.D., CSCS

This is good stuff right here. I especially agree on arms. If you are doing decent back and chest work, your arms are getting hit pretty hard already. Especially if you do chins, pull ups, and dips in your routine.

 

[Lholden1220]

Balance is key.

At the very least:

For every chest press you need a horizontal row (bent over row, seated row, supine row, etc.)
For every chest fly you need a rear delt exercise (bent over raises, face pulls, band pull aparts, etc.)
You do not need ANY front delt movements
For every over head press you should perform a pull up/down.

The take home message is that you need to do more back work. Arms are small muscles, can be tossed in just about anywhere.

Jason Cholewa, Ph.D., CSCS

Thanks a lot! I will keep this in mind. But are you saying to work back on the same day as chest or just to do as many of each corresponding excercise on a back and shoulder day as chest day?

 

[ZiR RED]

Thanks a lot! I will keep this in mind. But are you saying to work back on the same day as chest or just to do as many of each corresponding excercise on a back and shoulder day as chest day?

Nope, you don't have to work the back on the same day. Just make sure you are balanced over the course of a training cycle or week.

Personally, I train my back twice a week, splitting it up almost like a typical bodybuilder would chest and shoulders. I train traps/rhomboids (rowing) and lats/teres (pulls ups).

Jason Cholewa, Ph.D., CSCS