Help with my shoulders
- Thread starter Natehayes
- Start date
Blondie_Bombshell
New member
I saw Kai Greene do these strange front raises that I now call "Kais" that work awesome for front delts. I actually had to stop doing them because my front delts were getting too big. Let me find the video..
Bullseye Forever
Prince of Darkness
the 2 excercises i do that helps me is setting on an incline bench with DB's and doing front raises and alternating them with cable front raises as well on the incline bench
Natehayes
New member
Thanks! Will add these in with the front raises Blondie suggested!
Bullseye Forever
Prince of Darkness
man no problem,they will really help
Bullseye Forever
Prince of Darkness
yup!!!! i wish i could do those again,but my shouder has still not fully recovered and not stable enough
Bullseye Forever
Prince of Darkness
keep me posted man!!
Phatbastard
Knowledge Equals Results
Do Dumbbell presses on an incline bench in the FULL UPRIGHT position! This position is just past verticle but not by much and puts the entire load on your front delts! And go heavy as u can safely do!!!!!!!!!!!!!!!!!!!
Bullseye this along with front raises and all the proper rotor cuft exercises will help improve the rehab on your shoulder also!
With u though I would not AT ALL recomend the heavy as u can theory untill you shoulder feels its ready! I have rehabed both shoulder now right one twice and left one once. Shoulders are one of my best body parts! I have some experience with this.
Hope this helps you guys
Bullseye this along with front raises and all the proper rotor cuft exercises will help improve the rehab on your shoulder also!
With u though I would not AT ALL recomend the heavy as u can theory untill you shoulder feels its ready! I have rehabed both shoulder now right one twice and left one once. Shoulders are one of my best body parts! I have some experience with this.
Hope this helps you guys
Last edited:
Natehayes
New member
Thanks for all the input, guys (and gal!). I actually have been sidelined by a recurring shoulder injury for the past couple of weeks. I had my shoulder disclocated years ago during some heavy martial arts training. It never really set properly and sometimes will flair up and pinch a nerve or something.
I'm just starting back this week and will definitely incorporate some of the exercises here as well as some other rehab exercises I have come across while researching shoulder injuries.
I'm just starting back this week and will definitely incorporate some of the exercises here as well as some other rehab exercises I have come across while researching shoulder injuries.
balboa270
Amateur Bodybuilder
On trial: Arnold press vs. dumbbell shoulder press: what's the difference between standard dumbbell shoulder presses and the Arnold presses that the Austrian Oak popularized?
by Jim Stoppani
Comments
* 1
* 2
* Next
FACTS OF THE CASE
* Arnold presses Sit on a low straightback bench with your feet firmly planted on the floor and hold a pair of dumbbells at shoulder height. Begin with your palms facing your shoulders and your elbows down and forward. Push the weights straight up, pronating your hands (turn your wrists out) once the dumbbells reach eye level so that your palms face forward at full arm extension. Control the dumbbells in the reverse motion all the way back down to the start position.
Related Results
* Frontal attack: start precision-bombing your anterior delts in your next...
* Dumbbell overhead presses Sit on a low straight-back bench with your feet firmly planted on the floor and hold a pair of dumbbells at shoulder height. Begin with your palms facing forward and your elbows just below shoulder level. Push the weights straight up, stopping just short of locking out your elbows. Then control the dumbbells all the way down until your upper arms are parallel to the floor or slightly lower, with the weights at approximately ear level.
THE EVIDENCE When doing standard dumbbell presses, you maximize the involvement of the medial deltoids. This is due to the fact that you bring your arms out perpendicular to the sides of your body in the bottom position. This motion better stimulates the side delts while minimizing the stimulation of the front delts. On the other hand, when performing Arnold presses, you start with your arms in front of your body. The more forward your arms, the more the front delts are involved and the less the side delts work. Therefore, Arnold presses better stimulate the front delts while decreasing stimulation of the side delts. The first half of the movement also involves the upper pecs.
THE VERDICT To better hit the medial delts, focus on doing standard overhead presses. To better hit the anterior (front) delts, as well as the upper pecs a bit, focus on doing Arnold presses. Most bodybuilders want more side delt development, as it increases shoulder width and roundness. Since front delts are hit during most incline chest exercises, few bodybuilders are lacking in the front delt department. Therefore, most bodybuilders would be better off sticking primarily with standard dumbbell overhead presses to build greater side delt mass. Those of you who do need to bring up your front delts should incorporate Arnold presses into your workouts.
--Jim Stoppani, PhD
Told ya
by Jim Stoppani
Comments
* 1
* 2
* Next
FACTS OF THE CASE
* Arnold presses Sit on a low straightback bench with your feet firmly planted on the floor and hold a pair of dumbbells at shoulder height. Begin with your palms facing your shoulders and your elbows down and forward. Push the weights straight up, pronating your hands (turn your wrists out) once the dumbbells reach eye level so that your palms face forward at full arm extension. Control the dumbbells in the reverse motion all the way back down to the start position.
Related Results
* Frontal attack: start precision-bombing your anterior delts in your next...
* Dumbbell overhead presses Sit on a low straight-back bench with your feet firmly planted on the floor and hold a pair of dumbbells at shoulder height. Begin with your palms facing forward and your elbows just below shoulder level. Push the weights straight up, stopping just short of locking out your elbows. Then control the dumbbells all the way down until your upper arms are parallel to the floor or slightly lower, with the weights at approximately ear level.
THE EVIDENCE When doing standard dumbbell presses, you maximize the involvement of the medial deltoids. This is due to the fact that you bring your arms out perpendicular to the sides of your body in the bottom position. This motion better stimulates the side delts while minimizing the stimulation of the front delts. On the other hand, when performing Arnold presses, you start with your arms in front of your body. The more forward your arms, the more the front delts are involved and the less the side delts work. Therefore, Arnold presses better stimulate the front delts while decreasing stimulation of the side delts. The first half of the movement also involves the upper pecs.
THE VERDICT To better hit the medial delts, focus on doing standard overhead presses. To better hit the anterior (front) delts, as well as the upper pecs a bit, focus on doing Arnold presses. Most bodybuilders want more side delt development, as it increases shoulder width and roundness. Since front delts are hit during most incline chest exercises, few bodybuilders are lacking in the front delt department. Therefore, most bodybuilders would be better off sticking primarily with standard dumbbell overhead presses to build greater side delt mass. Those of you who do need to bring up your front delts should incorporate Arnold presses into your workouts.
--Jim Stoppani, PhD
Told ya
i'm bumping this back up to get some more info on shoulder routines. i like what I've seen so far but i incorporate most of them already.
is there a better way to train your shoulders? like slow twitch vs fast twitch? what rep ranges do y'all with massive shoulders use? how has your routine developed over time?
is there a better way to train your shoulders? like slow twitch vs fast twitch? what rep ranges do y'all with massive shoulders use? how has your routine developed over time?
DaHurt
Motivated
Sometimes if I want to kill them I move front-->back in a giant set:
Arnold presses straight to side lateral raises straight to rear delt fly, then repeat for 2 more sets. By this time they are so full of blood they feel like they're going to explode. Then I move on to something that hits most of the delt, like UR rows.
Sometimes I'll switch out the Arnolds for either front DB raises or front BB raise, and then do DB shoulder press or military BB press for medial delts, and keep the fly for rear delts.
Finally, one other variation is front raises of some sort, side lateral raises, and then face pulls for rear delts.
The key (I've found) is one compound/multi-joint movement that targets one part of the delt, and the other two are isolation/single-joint movements.
Arnold presses straight to side lateral raises straight to rear delt fly, then repeat for 2 more sets. By this time they are so full of blood they feel like they're going to explode. Then I move on to something that hits most of the delt, like UR rows.
Sometimes I'll switch out the Arnolds for either front DB raises or front BB raise, and then do DB shoulder press or military BB press for medial delts, and keep the fly for rear delts.
Finally, one other variation is front raises of some sort, side lateral raises, and then face pulls for rear delts.
The key (I've found) is one compound/multi-joint movement that targets one part of the delt, and the other two are isolation/single-joint movements.
Bullseye Forever
Prince of Darkness
thanks bro,i will do this...at what degree on the incline bench? just a little lower than an upright shoulder db press?
Natehayes
New member
Finally went to an orthopedic guy and found out the problems I have been having are a combo of arthritis in my neck and scapulo-thoracic bursitis.
Doing PT right now for the next 6 weeks. The PT guy says I can go back to working out in 2 weeks, but he has a list of exercises I should avoid. The only one I know right now is military/overhead press. When I find out the others I'll post them just as an FYI for other guys with bad shoulders.
Doing PT right now for the next 6 weeks. The PT guy says I can go back to working out in 2 weeks, but he has a list of exercises I should avoid. The only one I know right now is military/overhead press. When I find out the others I'll post them just as an FYI for other guys with bad shoulders.
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