To the competitiors on here

[Metal85]

Any off the wall shoulder exercises that arent in just the traditional things to do for shoulders that you want to share? Shoulders are tomorrow and I want to try atleast 1 new excercise if possible, I do alot of different stuff for shoulders but more experienced peeps usually have learned something different.
Thanks

 

[Goody]

No secrets here bro..just laterals, laterals and more laterals...thats what the shoulder is designed to do...lift progressivly rather than trying to figure out new crazy exercises to "fool" or "shock" the muscle...that stuff is garbage IMO

 

[Busby]

Plate raises
Arnold Presses
Military Press(Touch your collarbone with the bar)

Love shoulders, pushed up some 100s on db shoulder press for the first time the other day, plate raises have to be my favorite shoulder exercise tho, they seem to hit the spot.

 

[big in vegas]

For rear delts I do something that I've never seen anyone else do that really hits them and makes me sore the next day. Sit in a lifting seat or at the end of a bench, hold heavy dumbbells straight down to your sides, then pull the weight up, but kick your elbows back sort of like a row. If you do it while you're at home, you'll see that your rear delts really contract and get an idea of what I'm talking about. The weight stops around your waist line

 

[The Dude]

My main exercise is a wide grip upright row. My hands are placed just wider than shoulder width and my elbows go just above parallel. I'll work up to 10 with 225lbs.

 

[Metal85]

Thanks guys I do most this stuff except what Big said which im trying to picture still

 

[big in vegas]

Thanks guys I do most this stuff except what Big said which im trying to picture still

Basically just pull the weight from straight down to you waist kicking your elbows back. Almost like dragging the weight up your legs and stopping at your waist, you really can't go much higher than that anyway

 

[big in vegas]

Here's a list of stuff for you...

Anterior Deltoid

<TABLE border=1 cellSpacing=0 cellPadding=5 width="100%"><TBODY><TR><TD vAlign=top width="50%">

• [SIZE=-1]Barbell[/SIZE]
  • [SIZE=-1]Behind Neck Press[/SIZE]
  • [SIZE=-1]Front Raise[/SIZE]
    • [SIZE=-1]Incline[/SIZE]
  • [SIZE=-1]Military Press[/SIZE]
    • [SIZE=-1]Seated[/SIZE]
  • [SIZE=-1]Shoulder Press[/SIZE]
• [SIZE=-1]Cable[/SIZE]
  • [SIZE=-1]Cable Bar[/SIZE]
    • [SIZE=-1]Behind Neck Press[/SIZE]
    • [SIZE=-1]Military Press[/SIZE]
    • [SIZE=-1]Shoulder Press[/SIZE]
  • [SIZE=-1]Front Raise[/SIZE]
    • [SIZE=-1]Alternating[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
  • [SIZE=-1]Shoulder Press[/SIZE]
  • [SIZE=-1]Twisting Overhead Press[/SIZE]
• [SIZE=-1]Dumbbell[/SIZE]
  • [SIZE=-1]Arnold Press[/SIZE]
  • [SIZE=-1]Front Raise[/SIZE]
    • [SIZE=-1]Alternating[/SIZE]
      • [SIZE=-1]Incline[/SIZE]
  • [SIZE=-1]Shoulder Press[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
• [SIZE=-1]Lever (plate loaded)[/SIZE]
  • [SIZE=-1]Behind Neck Press[/SIZE]
    • [SIZE=-1]Barbell Machine[/SIZE][SIZE=-1] [/SIZE][SIZE=-1]New![/SIZE]
  • [SIZE=-1]Military Press[/SIZE]
  • [SIZE=-1]Reclined Shoulder Press[/SIZE]
  • [SIZE=-1]Shoulder Press[/SIZE]
    • [SIZE=-1]Barbell Machine[/SIZE][SIZE=-1] [/SIZE][SIZE=-1]New![/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
• [SIZE=-1]Lever (selectorized)[/SIZE]
  • [SIZE=-1]Reclined Shoulder Press[/SIZE]
    • [SIZE=-1]Parallel Grip[/SIZE]
  • [SIZE=-1]Shoulder Press[/SIZE]
    • [SIZE=-1]Parallel Grip[/SIZE]
    • [SIZE=-1]Alternating[/SIZE]
• [SIZE=-1]Sled[/SIZE]
  • [SIZE=-1]Shoulder Press[/SIZE]
    • [SIZE=-1]Parallel Grip[/SIZE]
• [SIZE=-1]Smith[/SIZE]
  • [SIZE=-1]Behind Neck Press[/SIZE]
  • [SIZE=-1]Shoulder Press[/SIZE]

</TD><TD vAlign=top width="50%">

• [SIZE=-1]Body Weight[/SIZE]
  • [SIZE=-1]Handstand Press[/SIZE]
  • [SIZE=-1]Pike Press[/SIZE]
    • [SIZE=-1]Decline[/SIZE]
• [SIZE=-1]Stretch[/SIZE]
  • [SIZE=-1]Doorway[/SIZE]
  • [SIZE=-1]Seated[/SIZE]
    • [SIZE=-1]PNF[/SIZE]
  • [SIZE=-1]Wall[/SIZE]

[SIZE=-1]Also see Biceps exercises for similar stretches.[/SIZE]
​

</TD></TR></TBODY></TABLE>
Lateral Deltoid

<TABLE border=1 cellSpacing=0 cellPadding=5 width="100%"><TBODY><TR><TD vAlign=top width="50%">

• [SIZE=-1]Barbell[/SIZE]
  • [SIZE=-1]Upright Row[/SIZE]
• [SIZE=-1]Cable[/SIZE]
  • [SIZE=-1]Lateral Raise[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
    • [SIZE=-1]with close pulleys[/SIZE]
    • [SIZE=-1]Seated[/SIZE]
  • [SIZE=-1]Upright Row[/SIZE]
    • [SIZE=-1]Stirrups[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
• [SIZE=-1]Dumbbell[/SIZE]
  • [SIZE=-1]Incline Lateral Raise[/SIZE]
  • [SIZE=-1]Lateral Raise[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
  • [SIZE=-1]Lying Lateral Raise[/SIZE]
  • [SIZE=-1]Raise[/SIZE]
  • [SIZE=-1]Upright Row[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
• [SIZE=-1]Lever (plate loaded)[/SIZE]
  • [SIZE=-1]Barbell Machine Upright Row[/SIZE][SIZE=-1] [/SIZE][SIZE=-1]New![/SIZE]
  • [SIZE=-1]Lateral Raise[/SIZE]
• [SIZE=-1]Lever (selectorized)[/SIZE]
  • [SIZE=-1]Lateral Raise[/SIZE]
    • [SIZE=-1]other machine[/SIZE]
• [SIZE=-1]Smith[/SIZE]
  • [SIZE=-1]Upright Row[/SIZE]

</TD><TD vAlign=top width="50%">

• [SIZE=-1]Stretch[/SIZE]
  • [SIZE=-1]Fixed Bar[/SIZE]
  • [SIZE=-1]Side Deltoid[/SIZE]

[SIZE=-1]For body weight exercise, see Angled Side Bridge.[/SIZE]
​

</TD></TR></TBODY></TABLE>
Posterior Deltoid

<TABLE border=1 cellSpacing=0 cellPadding=5 width="100%"><TBODY><TR><TD vAlign=top width="50%">

• [SIZE=-1]Barbell[/SIZE]
  • [SIZE=-1]Rear Delt Raise[/SIZE]
  • [SIZE=-1]Rear Delt Row[/SIZE]
  • [SIZE=-1]Lying Rear Delt Row[/SIZE]
• [SIZE=-1]Cable[/SIZE]
  • [SIZE=-1]Rear Delt Pull[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
    • [SIZE=-1]Supine[/SIZE]
  • [SIZE=-1]Rear Delt Row[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
    • [SIZE=-1]Stirrups[/SIZE]
      • [SIZE=-1]Seated[/SIZE]
      • [SIZE=-1]Standing[/SIZE]
  • [SIZE=-1]Rear Lateral Raise[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
    • [SIZE=-1]Seated[/SIZE]
  • [SIZE=-1]Standing Cross Row[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
• [SIZE=-1]Dumbbell[/SIZE]
  • [SIZE=-1]Lying Rear Delt Raise[/SIZE]
  • [SIZE=-1]Lying Rear Delt Row[/SIZE]
  • [SIZE=-1]Lying Rear Lateral Raise[/SIZE]
    • [SIZE=-1]One Arm[/SIZE]
  • [SIZE=-1]Rear Lateral Raise[/SIZE]
  • [SIZE=-1]Rear Delt Row[/SIZE]
  • [SIZE=-1]Seated Rear Lateral Raise[/SIZE]
• [SIZE=-1]Lever (plate loaded)[/SIZE]
  • [SIZE=-1]Lying Rear Lateral Raise[/SIZE]
  • [SIZE=-1]Rear Delt Raise[/SIZE]
  • [SIZE=-1]Seated Rear Delt Row[/SIZE]
  • [SIZE=-1]T-Bar Rear Delt Row[/SIZE]
• [SIZE=-1]Lever (selectorized)[/SIZE]
  • [SIZE=-1]Lying Rear Lateral Raise[/SIZE]
    • [SIZE=-1]on Lateral Raise Machine[/SIZE]
  • [SIZE=-1]Seated Rear Delt Row[/SIZE]
  • [SIZE=-1]Seated Rear Lateral Fly[/SIZE]
  • [SIZE=-1]Seated Rear Lateral Fly (on pec deck)[/SIZE]
• [SIZE=-1]Smith[/SIZE]
  • [SIZE=-1]Rear Delt Row[/SIZE]

[SIZE=-1]See General Back for more basic exercises.[/SIZE]
​

</TD><TD vAlign=top width="50%">

• [SIZE=-1]Body Weight[/SIZE]
  • [SIZE=-1]Inverted Row[/SIZE]
    • [SIZE=-1]high bar[/SIZE]
    • [SIZE=-1]on hips[/SIZE]
• [SIZE=-1]Stretch[/SIZE]
  • [SIZE=-1]Fixed Bar[/SIZE]
  • [SIZE=-1]Rear Deltoid[/SIZE]

</TD></TR></TBODY></TABLE>

Supraspinatus

<TABLE border=1 cellSpacing=0 cellPadding=5 width="100%"><TBODY><TR><TD vAlign=top width="50%">

• [SIZE=-1]Cable[/SIZE]
  • [SIZE=-1]Front Lateral Raise[/SIZE]
    • [SIZE=-1]Seated[/SIZE]
• [SIZE=-1]Dumbbell[/SIZE]
  • [SIZE=-1]Front Lateral Raise[/SIZE]

[SIZE=-1]See Lateral Deltoids for more exercises, particularly:[/SIZE]
​

• [SIZE=-1]Dumbbell[/SIZE]
  • [SIZE=-1]Lying Lateral Raise[/SIZE]

</TD><TD vAlign=top width="50%">

[SIZE=-1]See Lateral Deltoids for stretches.[/SIZE]​

</TD></TR></TBODY></TABLE>

 

[irish2003]

reverse barbell presses........these really brought out the veins in my front delts/upper chest ties

 

[Metal85]

Basically just pull the weight from straight down to you waist kicking your elbows back. Almost like dragging the weight up your legs and stopping at your waist, you really can't go much higher than that anyway

Video! video!!! thanks for the chart man

reverse barbell presses........these really brought out the veins in my front delts/upper chest ties

Hmmm didnt know that would really work shoulders, I cant do too much weight with those yet bc its alot of triceps but il throw them in here and there thanks

 

[Metal85]

My main exercise is a wide grip upright row. My hands are placed just wider than shoulder width and my elbows go just above parallel. I'll work up to 10 with 225lbs.

shit thats alot of weight for those bro!

 

[irish2003]

Hmmm didnt know that would really work shoulders, I cant do too much weight with those yet bc its alot of triceps but il throw them in here and there thanks

sorry i meant these as seated reverse barbell press or reverse grip military press

 

[Metal85]

sorry i meant these as seated reverse barbell press or reverse grip military press

oh ok that makes more sense. I cant do arnolds heavy yet either bc the movement im still saveguarding the right arm (lil betty)

 

[Chris250]

a routine I do often for delts

Smythe behind neck presses - 1 x 15, 1 x 10 (warm ups) 1 x 8, 1 x 6, 1 x 4-6
DB laterals - 1 x 15 (warm ups) 1 x 15, 1 x 12, 1 x 20-25 (burn out set) - Go to failure, and when you cant do anymore full reps, do partial reps, and quarter reps
DB bent over laterals - 1 x 15, 2 x 10, 1 x 20-25 (burn out set)
Smythe wide grip upright rows (for side delts) 1 x 15 (warm up) 2 x 10-12, 1 x 20-25 (burn out set)

this is a pretty normal routine for me...I might not do all the burn out sets unless Im up for all that volume...

 

[Lightsout]

Plate raises
Arnold Presses
Military Press(Touch your collarbone with the bar)

Love shoulders, pushed up some 100s on db shoulder press for the first time the other day, plate raises have to be my favorite shoulder exercise tho, they seem to hit the spot.

Plate raises ???

 

[JonnyO]

Mountain Dog Diet - John Meadows

 

[Busby]

Plate raises ???

<iframe title="YouTube video player" width="1280" height="750" src="http://www.youtube.com/embed/WDzGU7kQ6pA?hd=1" frameborder="0" allowfullscreen></iframe>

Ill do em with hands at 10 and 2 as well, awesome exercise.

 

[big in vegas]

Video! video!!! thanks for the chart man



Hmmm didnt know that would really work shoulders, I cant do too much weight with those yet bc its alot of triceps but il throw them in here and there thanks

I can't find one anywhere

 

[Metal85]

a routine I do often for delts

Smythe behind neck presses - 1 x 15, 1 x 10 (warm ups) 1 x 8, 1 x 6, 1 x 4-6
DB laterals - 1 x 15 (warm ups) 1 x 15, 1 x 12, 1 x 20-25 (burn out set) - Go to failure, and when you cant do anymore full reps, do partial reps, and quarter reps
DB bent over laterals - 1 x 15, 2 x 10, 1 x 20-25 (burn out set)
Smythe wide grip upright rows (for side delts) 1 x 15 (warm up) 2 x 10-12, 1 x 20-25 (burn out set)

this is a pretty normal routine for me...I might not do all the burn out sets unless Im up for all that volume...

cool I can def do this, but Il change the behind the nek to infront of neck, and are the bent over lats the only ones that get rear delt on here? I have a weird exercise I use for rear delts w light weight that works well. Thanks man (oh also u dont do shrugs?)

Plate raises ???

Yeah I usually do plate raises as a super set to another thing whether its side raises or shrugs , I see the guy put a vid of plate raises so I dont need to further explain that, u should try em

I can't find one anywhere

u should make one bro

 

[Lightsout]

<IFRAME title="YouTube video player" height=750 src="http://www.youtube.com/embed/WDzGU7kQ6pA?hd=1" frameBorder=0 width=1280 allowfullscreen></IFRAME>

Ill do em with hands at 10 and 2 as well, awesome exercise.

Thanks Bro.. I'm doing shoulders tomorow... And I will give them a try !!!