Shoulder day with no OHP??? What to do...

[burnthiscorpse]

So while I love OHP....especially barbell...I cant do it anymore. It gives me impingement issues with my rotator tendons and shit and fucks everything all up. So OHP is out.
I know there are some bros on here (Conan X being one) that have monster delts and dont OHP.
Obviously my shoulders are getting alot of work with incline BB press. But I want to seperate a day out for shoulders. WTF can i throw in there? Every chest and back workout starts with a full rotator cuff warm up including 3 sets of both front and side raises 15 reps per set but only with 10 lb DB's(its a warm-up)

So shoulder day....I need to stay light to moderate weight wise and lots of sets.
Other than:

Front DB raises
Side laterals
Bent over rear laterals

and really focusing on the pump...

.....What else can I do?

 

[Colstreamer]

You could try also increasing time under tension, ie do the movements slower and maybe add some static holds as well. Nelson has some good alternative delt exercises in "bottom line bodybuilding" I can't remember them all off my head. One was a prone reverse raise. Lie face down on a bench high enough to allow your arms to extend fully in front of you without touching the floor (or do it bent over) with palms facing forwards, grip a DB in each hand and slowly deliberately raise your arms up and back not out to the side. It targets your posterior delts and outer traps. As I said there are others but I can't remember them all off my head, might be an idea to check it out if you haven't already read it.

 

[moya]

i always thought i had pretty big shoulders for my frame/proportions...
...but i hardly do shit for my shoulders!... they do get taxed a lot at work... and a lot of inderect work like bench etc...
maybe a few sets here and there but i dont think OHP is totally necessary for shoulder size... strength may be a diff story though..

 

[oxymoron]

One of my finishing exercises for delts is upright rows. I go slow and focus on lifting as high as possible with my elbows with a fairly wide grip.
Puts a pretty good burn on the shoulders.


Sent using the elitefitness app.

 

[burnthiscorpse]

Couple things to help you guys help me that i should have mentioned...

1) I'm in it for the size not the strength(always have been)

2) Upright rows are great but really kill my acromion area

3) rear delts usually get killed on back day so I'm pretty good there

4) Traps are a non issue. Genetically they are really large. I do heavy close and wide grip shrugs on back day.

5) Front and side(width especially) need the most work


I guess I will just pile on multiple sets of all kinds of various raises.

I wont be able to train again for about 3 more weeks...getting one more prolotherapy treatment in a week.
Havnt trained anything but deads in the last 6 weeks. But the Ipamorelin has really kept size from diminishing.

 

[Colstreamer]

I think you've pretty much got it covered bro, if it's just size your after, just play around with weight and rep ranges when you start hitting growth plateaus. There's a guy in my gym who never does compound movements for his delts and he's got some proper boulder shoulders.

Personally my gave delt exercise is lateral raises.

 

[Bsdr]

Idk if this is some good advice for you coming from a nooby, but our tennis coach made us get 2.5-5 lb plates and hold them straight out to our sides and flap them like wings 2" up, and 2" back down from middle at a steadfast pace, and then straight out forward at the same rate, then back out to the side with Palms facing up. After 3 months I could tell a big difference in my shoulders. Maybe worth a shot


Complaining wont make you look good naked!

 

[moya]

eat extra food in your post workout meal following shoulders.... would be a good time to go to the buffet... just get them as pumped as you can from whatever you can hit them with....

 

[moya]

oh, and by food, i mean anything you can find that isnt nailed down....

 

[C0LUMB0]

i think you will get plenty of growth on front delts from bench alone.

BTC at the moment i am hitting chest twice a week both days are incline all the way, then side delts are hit on the cables. have always hit them with DB's but am enjoying a much stricter form with less weight on the cables and am seeing shoulders coming on big time !
minimal rest between sets and blast the shit out of them.

try it .