best shoulder exercise - Philippine Bodybuilding and Fitness Board

billyboy · Senior Member

best shoulder exercise

theveed · PBFB Admin

How's your routine for shoulders?

I usually do a lot of drop sets and supersets with shoulders, malakas kasi medyo tolerance ng delts eh.

Check out my shoulder workout sa log I think 3 days ago.

addendum: You might wana try this as well http://www.abcbodybuilding.com/exercise3/sidedeltcilcles.htm

-- Edited by theveed at 10:56, 2005-02-17

billyboy · Senior Member

Thanks for the response theveed.Will check out your workout log.Somebody suggested using cables instead of free weights for the front,middle and rear delts.

-- Edited by billyboy at 17:04, 2005-02-17

jadrobe · Veteran Member

when i started working out my shoulders, here was may program:

military press
behind the neck press
db press
arnolds press
side (lateral) raises
front db raises

upright rows

well...that was my ground program that's why...(ahem!) im so happy with my shoulders right now....(though hindi nga lang pantay yung size ng delts ko, right side is bigger) i started that program august 2003 and i only changed the program around january of 2004 na

since jan 2004 til around May, i changed it to:

db press
side (lateral) raises
bent over rows

and then, around june - september ito:

military press superset with:
db press

arnold presses superset with side (lateral) raises

and then for a time medyo sabog sked ko sa gym so walang formal program, tira-tira lang as long as it was trained...

december - january

db press
front db raises
lying lateral raises
reverse flyes on pec dec machine (for real delts)

-------> this program i achieved my well desired V-taper cut that becomes prominent when you're facing one side of the mirror...so happy with this program grabe

ngayon: wala pa kong program na sinusunod dahil erratic gym life ko...i just do full body exercises when i get the chance to work out...

IronHeaD · Senior Member

My shoulder exercise:

Barbell shoulder press

one arm dumbell lateral raises

one arm bent over lateral raises

Front barbell raises

barbell upright rows

Use Olympic barbell (20.2Kg)

Do 3 sets of 10 reps.

Lift heavy with strict form.

Doing lots of shoulder exercise will not help you grow big.

Lift weights for less than an hour. (no Chitchat during workout)

billyboy · Senior Member

Thanks jadrobe and ironhead,will surely try your suggestions!

-- Edited by billyboy at 08:51, 2005-02-18

jadrobe · Veteran Member

hammer grip shoulder db press daw HITS the 3 delts?

bigppecs · Member

Bodybuilding has so many laws, one of them is called PRIORITIZATION. It simply means that if your weakest link is the delts, either do them 1st before doing another bodypart (like arms) on the same day, or just do them alone on one training day. I do the latter, because I noticed that my arms are overshadowing my delts. I just do the basics: Shoulder presses (Db or Bb), side laterals, bent-over laterals, upright rows, sometimes I do front raises when I have the time. But I always go heavy, and with proper form. Usually I do drop sets on the side laterals. And I believe it's been working well, cause one time I was in the gym, this american guy commented that I have huge shoulders! I even have bigger shoulders than him, and he's at least 5 inches taller than me. And don't neglect the other components of bodybuilding: rest and nutrition. Mabuhay!

billyboy · Senior Member

Bigpecs,dapat bigdelts user name mo pala.haha.Joke lang.Thanks for the feed.

-- Edited by billyboy at 06:31, 2005-03-01

bigppecs · Member

quote:
Originally posted by: billyboy
"Bigpecs,dapat bigdelts user name mo pala.haha.Joke lang.Thanks for the feed.-- Edited by billyboy at 06:31, 2005-03-01"

hehehe...good one! nah! my pecs is still my biggest asset...just one step ahead of my ass...hehehehe

hope that helps.

IronHeaD · Senior Member

quote:
Originally posted by: jadrobe
"hammer grip shoulder db press daw HITS the 3 delts?"

Whoever told you this stuff is goofing on you. Hammer grip shoulder press targets your anterior deltoid not all 3 heads.

jadrobe · Veteran Member

just read it from bb.com. d naman ako naniwala agad...too good to be true...edi sana ganyan na pala exercise for shoulders dati pa diba...

geez...

bigppecs · Member

IMO, basic exercises, if done correctly, coupled with proper exercise frequency, proper diet and supplementation, and enough rest, lalaki at lalaki din ang muscles mo. And when you do try a different program, give it at least 4-6 weeks to show results. If wala pa rin, shift na naman. But keep your nutrition sound and your rest adequate.

IronHeaD · Senior Member

quote:
Originally posted by: jadrobe
"just read it from bb.com. d naman ako naniwala agad...too good to be true...edi sana ganyan na pala exercise for shoulders dati pa diba... geez..."

Korek ka dyan friend!

jadrobe · Veteran Member

Originally Posted by DiamondDelts
Hey everybody I'm back again. Lately I have been experimenting again and started to mix up my shoulders workouts. I now include heavy power isolation movements in addition to my strict lightweight movements. As always I hope you will have an open mind and try at least some of the exercises I have described here. They have been very good to me and are helping me take my delts to the next level.

Lying bent press- Lie on your side on the floor. Now start by having your arm
folded and holding the dumbell on the outer part of your chest with your elbow behind your back. Now you simply press the dumbell up. To get a better feel for this movement, try this. Try leaning on the corner of a wall with one arm. Now try pushing yourself off the wall with just that one arm. You should mainly feel your medial delt and tricep working to do this. My lying bent press simply mimics that movement. I had to start off light with these but I can do them with a 75 pound dumbell strictly. This is truly an AWESOME movement for the medial delts once you master it.

Power pendulum swing- Try using two moderately heavy dumbells(25-40 pounds) for these. Now stand like you are doing regular laterals. But with these you mimic the action of a pendulum device. You know how one swinging ball bearing will come down and hit the other shifting it's momentum to the other ball causing it to go up in the air and come down and repeat the process. Well I mimic that movement with dumbells. I will start by raising one heavy dumbell in the air and let it swing down in a controlled manner to my thigh which shifts the momentum to my other thigh and arm helping me raise the other dumbell into the air until that arm comes down and the movement repeats itself again. I am up to using the 60's with these, they are very good.

Lying laterals with no incline on floor- I do these lying laterals lying flat on the floor with my other arm outstretched before me. These are a little better for bulk because the intensity at the beginning of the movement is even stronger because I am not leaning on my elbow for a natural incline like in my regular lying laterals.

Lying laterals with thumbs down grip- I do these by simply doing my lying laterals in all three positions(front of thigh, across hip, behind back) except with a thumbs down grip. Doing them this way will really blast the medial-rear delt tie-ins.

Lying lateral burns- I do these by simply laying flat on my side(no incline) and hold out the dumbell as far out as I can for at least a minute-2 minutes. I usually do these at the end of my shoulders workouts. And boy do they burn, but they will help shock your medial delts in new growth.

Standing power partial rep laterals- These are just normal standing laterals I do with heavy weight and I will swing the dumbells only half way up. Your arms should be in a upside down V at the end of this movement. Doing so in this way allows you to move more weight and will give you more intensity during the beginning of the movement which is most important for bulk in the medial delts anyways.

Seated laterals- I do these by simply sitting at the end of a bench and bringing the weight up from under my knees. Doing these really helps develop the rear delts and the medial-rear delt tie-ins.

Lying front raises- I do these by simply lying on the floor and raising the dumbell from beside my thighs with an overhand, underhand, or hammer grip. (Though the range of motion for this movement is very short, there is a much increased intensity in the beginning of the movement which just like the other lying laterals is better for bulk)

I also do lying front raises on a bench with a hammer grip to get a better stretch in my front delts

I also thought I would throw in my traps routine since so many of my friends have asked me about how I build up traps so quickly

Leaning forward corner thigh shrugs- I simply do these by slightly leaning forward and holding the dumbells on outside corners of my thighs, these really activate the lower part of the traps BIG TIME

Leaning forward close grip shrugs with a tricep bar- I do these by simply slightly leaning forward and shrugging using a hammer grip while using a tricep bar. These have really brought height to my traps in a fairly quick period of time.

Dumbell cleans to static hold- I do these by simply cleaning two dumbells from the floor then holding them for up to 45 seconds and then down and repeat.

Partial shrug to static hold- I do these by shrugging two dumbells but I never let my shoulders go past parallel to each other( I feel more continous tension on my traps when I do shrugs this way) then after 5-6 reps of these I end the set with a static hold for at least 1 minute.

-- Edited by jadrobe at 23:10, 2005-03-23