Need new shoulder exercises!

[Gladiola]

I need some variety in shoulder day!!! I do rear delts on back day & front & middle delts with chest.

Usually it's a mix of:
military press (bar or DB)
Arnold Press
front raise (usually holding a plate - sometimes a DB in each hand)
upright row
lateral raise (DB)
---- I hate machines, would much rather use free weights.

I think I'm going to try cable lateral raise - did them a few times before & didn't really like them, but I'll give it another try.

What about behind the neck presses? They are considered 'contraindicated' (i.e. I could be fired for doing them in a group exercise class) & risky b/c of the stress to the shoulder joint, but I think I may try them - as they shouldn't damage me if I'm working in a pain-free range (ya know, no "BAD" pain). Thoughts?

Ideas for new shoulder stuff?
Thanks

 

[takniteasy]

I have one for front delts that is great for burning them up at the end of the workout. Sit on an incline bench (the incline should be about like for incline press for chest). Hold a light, I use 20-30lb pre-weighted BB, hands gripping the BB just shoulder width apart with palms facing down. Find your range of motion where you lose your contraction at top and bottom. Elbows straight thru-out the entire move and stay in the contraction. 3 sets of 12 if you can do it. And if you can do 3 sets easily, then you are going too lite. These I use mainly for the intensity and to fatigue the front delts quickly.


My partners groan loudly when I mention these however they are sore, sore, sore in about 24-36 hours and lovin every minute of it!

 

[Hannibal]

Seated power cleans!!!

Why Spatts....whatever do you mean by Seated Power Cleans??!

Seated Dumbbell Cleans: This exercise is designed to isolate the posterior deltoids and upper back. To begin grab a pair of dumbbells and sit on the edge of a bench. Start the movement by pulling your shoulder blades up and back while at the same time cleaning the dumbbells up to a 90% flexion of the elbows.

 

[Hannibal]

I mean SHRUG IT UP AND THROW IT BACK!

And what is the advantage to doing that...why would you want a thick upper back?

 

[Hannibal]

So my squats don't KILL me!!!

AND...so you have a thick enough back to support that BIG BENCH in Dec.

 

[magdelana]

Gladiola you might try something like i use.

I prefatique with laterals, 3 or so sets to failure, then 60 seconds rest i start standing barbell presses. The delts can be worked harder this way since the weaker tris are still strong. After a while of no progress in delt size this routine made them start thickening again.

I stop using Arnolds many years ago becuase it seems to use much to much tricep at the very low end of the move and lets the delts rest too long. Peak contracton seems to stay better by not dropping so low in the move.

 

[Gladiola]

Gladiola you might try something like i use.

I prefatique with laterals,

Oh yeah, this thread was about shoulder moves! Thanks, Mag!

 

[The_Monster]

I prefatique with laterals, I stop using Arnolds many years ago becuase it seems to use much to much tricep at the very low end of the move and lets the delts rest too long.

Thank you. I wholeheartedly agree.

Forget all the stupid fancy schmancy moves, basic heavy movements combined with intensity techniques (such as prefatigue... which is GREAT for delt work) are the thing.

Basics.
Seated military press, standing military press, dumbell military press, power cleans, clean and jerk...

Arnold did NOT build his delts through the "Arnold Press", they were already big before that.. He built them through the olympic style lifting he did, they all did strength moves for extra "points" in competeing in those days.
Christ, Franco had a deadlift that most of us would LOVE to have, and all while being in near contest shape...

 

[Gladiola]

Ironically my delts are pretty developed - so I was looking for new moves for mere variety, rather than ways to add mass. Oops, shoulda been more clear on that.

I've braved cleans - but I do them on leg day. I'm a little frightened of the jerk & snatch moves. It's very hard to re-program yourself to think differently after working in fitness for 4 years & learning that MOMENTUM is bad bad bad with weights. I know physiologically cleans are great exercise --- but I'm mostly scared of the RISK involved in the OL lifts & use of momentum.

But last night I did pre-fatigue upright row & laterals & then military presses last - so that was something different that I'd never done before.

 

[Arioch]

Hah. Will post a study this weekend about the safety of the Olympic lifts.

You said you want variety in your training, but your attitude is holding you back.