!!SHOULDERS!!- Need suggestions :)

[Belsicilia]

I want to change up my shoulder workout so any and all suggestions would be appreciated.

I'd like to incorporate some new exercises into my routine. I know and use most of the free weight exercises out there. However are there any good shoulder exercises that use one's own body weight? (Like pushups are used for chest)

Or perhaps using a ball or bosu ball for shoulders? I'd like to shake up my delts and get them shocked as my routine is getting a bit stale. How do you all work your shoulders? My goals are to increase strength and put some size on them. My upper is quite small compared to my lower half, so my goal is to even it out so it looks more balanced.


~Piera~

[tidalwave]

Hi Piera - since you mentioned pushups, you can tryinverted shoulder press-ups. Basically, just find a wall, do a handstand with your feet against it, lower your head to the floor, and press back up. I do that sometimes and it makes my shoulders wish they were never born Just be careful, since it's a potentially dangerous exercise with the obvious risk being falling with your entire weight on your face/neck. A partner holding your feet would be the smarter route. If you need to work up the strength to complete a rep, I'd just do the negative rep by going into the start position and slowly lowering yourself before resetting. Hope that helps.

[pamgid]

P I was actually just thinking about this...thanks for posting it...

[tooncesthecat]

I'll tell you a great exercise. Lie sideways on an incline bench set at about a 45 degree angle. Using the arm on top, hold a fairly light dumbbell. Start with the dumbbell at your outer thigh. Lift slowly and under complete control, raise the dumbbell (keeping your palm down) keeping it in line with your body. So essentially it's like doing a lateral dumbbell raise but in side lying on the bench. You'll REALLY feel it, during, after, and the next day!

Here's some other exercises for the shoulders...

Bodybuilding.com - Exercise Guides Database.

[wil]

My favorite shoulder exercise is the Arnold Press.

I also like rear lateral raises. I lie down face-down on an incline bench and do lateral raises. They almost look like reverse flyes.

[Belsicilia]

Thanks guys! I totally will try those exercises in the gym on my next shoulder day, ( thursday). I want to feel the burn!! will let you know how it goes!

[justaguy87337]

my favorite shoulder exercise is the clean & press, it really is a full body exercise but you really feel it in the traps, shoulders and upper back, plus it is great for the abs!

[JarheadRI]

Well according to that goofy AOL article you are not SUPPOSED to do behind the neck shoulder presses. But I swear by em.... and my shoulders are probably my best asset. So take that for what it is worth.

[Wolverine1]

Belsicilia,

I like superseting or doing a tri-sets. For example do standing lateral raises (3sets of 6-8) then do cable upright rows (3sets 6-8) and finish it off with seated dumbell presses (3 sets of 6-8). The next week do single arm lateral raises (3 sets of 6-8) followed by single arm leaning lateral raise (3sets of 10-12) and finish it off with 1 arm cable lateral raise (3sets 15-20). You will have to go light but I promise your shoulders by the last set won't know what hit them. Alternate between these two routines over the next 6 weeks. Make sure to rest about 90 secs between the supersets. I picked this routine up from the March Iron Man Magazine article written by Charles Poloquin who is premier weight trainer.

Let me know how you like this routine. I know my shoulders were sore the next day.

Wolverine

[Belsicilia]

Thanks for the suggestions! I am gonna give the superset routine you mentioned a shot starting this week. I find with shoulders supersetting is probably the best burn, but so darn hard!! So I gotta make a very good mental effort to stay in this game I do believe you though, I will probably feel it for days...yipeeeeeeeeeeee

Piera

[Italianangel]

I love handstand presses, you do a handstand, can be by the wall or against, and you press, bend to lower head, then press, these rock and are bodyweight.
I think I did some for the bb.com video I did, hopefully that will be posted soon!!
Linda