shoulders push/pull ?

L

leckbass

0
I do a push, pull, rest, push pull, rest, rest, etc

The one muscle i am always concerned about is my shoulders. On my push day i do arnold presses or dumbell presses, on my pull day i do side raises and reverse pec deck.

I stopped with upright rows on my pull day cause addad the size raises and i though it was too much.

Is it too much? Can i add more?

What are you staple shoulder exercizes?
 
I think you're better off without the upright rows. I remember reading in several places that upright rows are an exercise to avoid.

What muscle are you attempting to hit with the upright rows? I've read that they work the traps and also read that they work the front deltoids. If you're looking to hit the traps, you could do shrugs instead.
 
well front delts get hit by any pressing move, especially an incline bench press (which is why you wanna keep the incline under 45 degrees...keep more emphasis on the chest)...so I usually count any chest press as a 'secondary' exercise for shoulders so I don't go overboard.

I stick to a lot of military press (usually with dumbbells to add more stabilizing muscles).

I'm not a fan of upright rows as they tend to make my shoulders pop. If you keep the elbows high you will hit the lateral delt with upright rows, along with the traps.

so, I usually do the lateral side raises for those. You can use the cable machine for a change of pace from dumbbells. Also you can do them at an angle: I stand next to the smith machine, feet against the frame. grab the frame with your left hand, then lean out to the right at an angle, and do single arm lateral raises. Probably need to drop the poundage a little too.

for rear delts, any high 'to the neck' horizonal cable rowing will hit those too. if you have the two handle rope for a cable station, you can use that and lead with the elbows, rowing very high to your neck or ears, and try to pull the rope ends past the ears. you'll need a lot less weight on this than your normal horizontal cable rows.
 
on my push day i always do a military press with dumbells, about 3 sets, varing weight one light day and one heavy day a week,

on pull day is when i do side raises and reverse peck decks, i also throw in 3 sets of DB shrugs, i like the idea of some new side raise position, never thought about that.

Mick G, bent over rows or pullups is always the first exercise i do on pull day
 
one of my favorite shoulder exercises is the one arm dumbell hang clean to military press. It incorporates the front delt with the clean lift (slightly), followed by a military press all in one motion. It is also a very good exercise for core stability as you are only using one side of your body at a time. Its a little tough on the lower back, so make sure to keep steady and dont "throw" the weight from clean to press. Keep it controlled. For advanced, I also like the overhead dumbell get up (as i call it, i cant remember the true nomenclature). Using a light dumbell in one hand, lay on the ground and hold the dumbell straight up, like at the end of a dumbell press. Holding the dumbell straight up for the entire sequence, end standing up with the dumbell over your head. its sort of like a sit-up, then you can push off with your empty hand to your feet, and a squat till you are standing completely upright. this is very tough on your obliques and anterior delt. Hopefully someone else can find a picture of what im talking about. Its a phenomenal exercise.
 
evan said:
I think you're better off without the upright rows. I remember reading in several places that upright rows are an exercise to avoid.

What muscle are you attempting to hit with the upright rows? I've read that they work the traps and also read that they work the front deltoids. If you're looking to hit the traps, you could do shrugs instead.
Click to expand...

There's nothing wrong with upright rows, it's just that people do them with an excessive ROM. More ROM does not equal better training, especially with the shoulder joint. More often it means impingement and/or ligament damage, which can happen with any shoulder exercise.

To OP: Realise that every exercise that uses your shoulders counts. Do bench press? That's a shoulder exercise. Do chin ups? Shoulders. So, without knowing what you're doing other than the exercises listed, I can't objectively tell you what to do. These things need to be balanced.
 
Thanks for all the suggestions, i bench, i do chins, i do know the delts get hit with alot of work from doing other exercises too. The FB exercises are great and i've used them many many times, but they dont fit into my current routine. The turkish get up seems interesting, but again it doesent really fit into my routine.

I'll stick with the military press and side raises for now, and if i feel like it, I'll drop the side raises and shrugs one day and throw in upright rows.
 
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