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  1. #1
    Registered User matt_kw's Avatar
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    Compound shoulder exercise?

    Hey guys,

    I am starting in on a new workout program - going to try a slight modification of the Body For Life workout method (one exercise per body part, sets go 12/10/8/6/12/12) with increasing intensity/weight on each set). Basically the split is upper body, then cardio, then lower body, then repeat.

    I need some suggestions as to what shoulder exercise is best for hitting all parts of the shoulders in general... I am thinking military presses, but would be open to other ideas.

    The other option, of course, is to do a different exercise each time you get back to the upper body workout again (which would be every 3-4 days).

    Thoughts?
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  2. #2
    Encyclochuzzle chazzy1864's Avatar
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    If you are stuck doing one, I'd probably go with a wide DB Shoulder press or if your shoulders can take it a Behind the Neck Barbell Press.

    The shoulder is comprised of 3 heads and really you need multiple exercises to adequately hit them all.
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  3. #3
    Back to Bulk TrippleA's Avatar
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    you can use smith press either for front or over head press or db press
    those ex are for mass building

    good luck
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  4. #4
    Registered User brudman's Avatar
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    It's hard to hit every head of the shoulder in one exercise. Standing military press/seated press (to the collar bone) both hit the front delt, but generally leave the medial delt out.

    Dumbbell seated shoulder press is probably the best shoulder exercise to target the medial delt, and front delt, but minimally hit the rear delt.

    Behind the neck to the top of the head will involve the medial delt and some of the rear delt.

    Locking out the presses only involves the delts as they are statically contracted, and the adaptive stress falls on the triceps and serratus anterior.

    Use pressing (with or without lockout), front raises, lateral raises, and reverse flyes, or variations thereof in your routine.
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  5. #5
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    You could also have two shoulder workouts and rotate them. I would go with a power one like barbell OHP and a finesse one like Arnold Press.
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  6. #6
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by awod View Post
    You could also have two shoulder workouts and rotate them. I would go with a power one like barbell OHP and a finesse one like Arnold Press.
    To just really trash those anterior delts and leave the other delts lagging. I like it.
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    Registered User matjusm's Avatar
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    Originally Posted by chazzy1864 View Post
    To just really trash those anterior delts and leave the other delts lagging. I like it.
    Indeed. If you're going to rotate exercises, then you could do military presses for one workout and behind the neck (push) presses the next.
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  8. #8
    Registered User SkullCrusher88's Avatar
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    Handstand pushups is a good compound shoulder workout.
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  9. #9
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    If i should need to choose one exercise for shoulders than i would say seated db press.
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  10. #10
    Registered User awod's Avatar
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    Originally Posted by chazzy1864 View Post
    To just really trash those anterior delts and leave the other delts lagging. I like it.
    Point taken, I guess the arnold press isnt nearly the poster deltoid exercise I thought it was after a little research. Thanks
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  11. #11
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by awod View Post
    Point taken, I guess the arnold press isnt nearly the poster deltoid exercise I thought it was after a little research. Thanks
    It is a great anterior deltoid exercise and there is nothing wrong with alternating it with a standard OHP between workouts, but not under the guise that it will hit the other deltoid heads.
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  12. #12
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    Standing Military Press
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    The shoulder is one of the lost complex joints in the body, and it needs to be trained in every direction.

    Shoulder presses / military presses / Arnold Presses / Cuban presses or whatever fancy variation you give, only works the joint in one plane.

    You also need to rotate and work the joint internally, externally, laterally and every other direction that it moves.

    Any weakness is likely to result in injury - not much point in being able to lift a big heavy dumbell over your shoulder if you injure a weakness slamming a car door.
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