Shoulder workout

Guido1983

Guido1983

Banned
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?
 
How about Arnold presses, bent over DB raises and Delt Destroyers?
 
What are you goals exactly?
Heavy standing PP's with slow return
Rack Presses from pins
Shrugs or high pulls
 
Keep the laterals but make the negative portion take 7 seconds and the positive portion for 1 second. try it for 8 reps...
 
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.
 
mountainman33 said:
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.
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I love the way upright rows finish off my workout I take a wide grip and and my shoulders are on fire.
 
I like to live life dangerously lol.
 
EBF Inc said:
In certain individuals and If you go to high.
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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.
 
Wouldn't it be the same motion as a power clean?
 
madripper32 said:
Wouldn't it be the same motion as a power clean?
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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.
 
madripper32 said:
Wouldn't it be the same motion as a power clean?
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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 just meant the same plane not the same muscles being engaged
 
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.
 
I also stopped doing cleans after I stopped playing football never liked them.
 
Wrivest said:
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
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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
 
EBF Inc said:
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
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I stick to snatch grip barbell complexes at lighter weights, like those a lot, and less/no pain
 
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.
 
OnionKnight said:
u guys realize upright rows are dangerous right?
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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.
 
Rodja said:
They're definitely a higher rep lift. The most I've used is 20# DBs.
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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
 
Wrivest said:
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.
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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.
 
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