Need a new shoulder routine

[muslhed1971]

Trying to shock these babies to new growth and wanted to know some good routines from the big boys on the site. Currently I do db presses, hammer strength presses, heavy side laterals and that's about it. What has yielded you good results? Also, currently I'm working ea. bodypart once per week (Chest, back, shoulder's, legs, bi's and tri's) all on their own days.
Let me hear it.

 

[Grizzly]

One exercise to take care of all your shoulder needs: Clean and press.

Hang cleans might be more appropriate, though. Of course, you can always do a hang clen/push press or whatever variation.

 

[G-Head]

Some suggestions:

Upright rows with the smith machine.

Front raises with 45lb or 100 lb plate.

D-ring cable side raises.

If there is a pin selector seated press machine try pressing with your elbows slighly pointed forward. (hits medial delt a bit more, go no lower than the lowest point of your ears).

 

[Grizzly]

Why would you suggest only going as low as the bottom of the ear? That seems counter productive. If as the motion progresses towards completion the triceps come more and more into play, then why would you advise a guy who specifically wants to target his shoulders to leave half the motion out?

 

[G-Head]

I find that when going past the lower part of the ear the lats and upper chest tend to take some of the tension off of the delts. It defeats the continous/constant tension principle.

It is my theory this causes the phenomenon of "biceps tendonitis" (not my "rotator cuff hurts"). This has become an obstacle for those of us that did behind the neck presses with the bar so many years ago. A bunch of my older bodybuilder's shoulders are wrecked due to this range of motion. (theory --- all of them did it)

Shoulder presses differ, as we all know, and with this difference, in areas they stress too. I'm not being a smart ass Grizz, I just find that so many people are loading up the bars and relying on cheat/forced rep principles too much.

 

[Grizzly]

I understand where you're coming from.

 

[J DUB]

Grizz, I think your suggestion about the clean and press is good, but the problem I see with suggesting that is that most people do not know how to do them correctly. There is nothing more horrific than watching someone do these who doesn't really know what he/she is doing. Most folks who are into bb'ing, as I am sure he is because he has a "routine" for a specific body part, do not know how to correctly do a clean. Maybe a better alternative would be the push press, which would be a slightly different exercise than the DB press, but would also work towards giving him the wrist mobility he would need to perform a clean, esp. with the rack since you have to rack it in the beginning of the push press. Doing push presses will increase your shoulder strength dramatically, and if you are stuck on dumbbells, you can do DB push presses, which are equally as good if not better as long as you have heavy DB's.

I understand where you're coming from.

 

[muslhed1971]

Thx bro's. Just got back from the gym and hadn't got an answer before I went so did my standard routine and added 3 sets of triple drops on my side laterals and I'm fried.
Do you know where I can go to see the correct way to do the push press? Going to incorporate them in my future sessions.

 

[Grizzly]

Just google search "push press" and I'm sure something will come up. That's how I find exercises I need info on.

JDub- You're right. Originally I wasn't going to suggest the clean aspect of it and leave it with just a push press. However, I figured it may be best to at least try and get them in there because cleans will have a dramatic effect on all aspects of the shoulder area and the rest of the body.

 

[muslhed1971]

Just google search "push press" and I'm sure something will come up. That's how I find exercises I need info on.

JDub- You're right. Originally I wasn't going to suggest the clean aspect of it and leave it with just a push press. However, I figured it may be best to at least try and get them in there because cleans will have a dramatic effect on all aspects of the shoulder area and the rest of the body.

Thanks Grizz. I appreciate your help.

 

[J DUB]

exrx.com is sometimes a good place to look for exercise techniques...

 

[muslhed1971]

exrx.com is sometimes a good place to look for exercise techniques...

Cool. Thanks bro.

 

[hardcore210]

My shoulder routine is more along the lines of a bodybuilder. I start w/reverse pec deck (rear delts), rear delt machine, bb military or dumbbell press, db side laterals. Then, depending on how my shoulders feel, I might do a drop set on a Cybex overhead press followed by a drop set on a side lateral machine. This type of routine has allowed me to really bring up my weaker rear delts, and also added some width. Again, routines are very personalized and this is just what's worked for me.