Shoulder exercise suggestions

[klift808]

Hi guys, im currently doing a 5x5 program. The shoulder part has 3 exercises: barbell military press, lateral dumbell raise, and real delt row (or front dumbell raise). However, I notice that i only get muscle sore when I do the military press.

Ive been doing dumbel lateral raise, front raise and rear delt raise even in my other programs but it seems like i only benefit from the military press (i base it from muscle soreness the next day).

Can anyone suggest other shoulder workouts that are isolates? I think the ones in my program are not good enough for me. Thanks!

[BigJon131]

Look up "Arnold shoulder press". I used this exercise to help strengthen my shoulder after an injury. I started light then moved up. It's not much but I'm up to 50lb. (w/proper form, slow and controlled). Just be careful, start light & remember weight is irrelevent, it's about proper form. Good luck bro!

[jaycrowley94]

I would probably suggest seated dumbbell shoulder press, upright rows, rear delt raises, lateral dumbbell flys

[JoelMarshall]

Muscle soreness doesn't necessarily translate to whether the muscle has been sufficiently work out or not. Also i would not try doing lateral raises or rear delt raises for only 5 reps and you will probably end up getting hurt. I'd just do 5 reps on the compound movements.

Still if you want to try some other shoulder exercises try upright rows, face pulls and arnold presses.

[JustBulk]

All I do for shoulders is shoulder presses and I have received comments that they look good.

OP, how much are you shoulder pressing at the moment? Stick with the basics.

inb4 no avi.

[rmwing]

Like someone else mentioned, muscle soreness is in no way indicative of growth, I can't remember the last time my shoulders were sore, as for training all you need for a complete shoulder routine is some sort of press (barbell/dumbbell,seated/ standing or Arnold style), a lateral raise and a rear fly motion, I find upright rows hit my traps more but if you feel them in your shoulders then you can include those as well.

[miamibodybuilder]

the current exercises you have are by far the bread and butter of any shoulder routine. presses, side raises and front raises are the mainstay of my shoulder workouts. the problem is that too many people try to go too heavy on side raises and dont really get the muscle to truly work. they use to much swing and momentum to get the weight up instead of going lighter and controlling the weight up and down. also on side raises, many people go way too high above the shoulder and that starts to bring in traps, so you take out the medial delt and transfer the work to the traps. focus on your form when doing these and leave your ego at the door. go lighter and use proper form and you'll see your delts getting sore.

[Diddii]

my current is:
Military press 3x5 (starting strength progression, increasing weight every week and deloading when i strike 3times out)
4x12 side laterals
2-3x12-15 Arnold press (higher rep shoulder press than military press)

Have had great results so far in my shoulders, both in strength and muscle mass. First shoulder routine that i see is working for me.
ps. i do rear delts on back day

[chem1cal]

Hi guys, im currently doing a 5x5 program. The shoulder part has 3 exercises: barbell military press, lateral dumbell raise, and real delt row (or front dumbell raise). However, I notice that i only get muscle sore when I do the military press.

Ive been doing dumbel lateral raise, front raise and rear delt raise even in my other programs but it seems like i only benefit from the military press (i base it from muscle soreness the next day).

Can anyone suggest other shoulder workouts that are isolates? I think the ones in my program are not good enough for me. Thanks!

Arnold Presses are good, as well as One Arm Overhead Should Presses (Dumbbell). These build the core when done standing, too, and helps increase balance.

Other than those, I also do:
*Dumbbell Side Lateral Raises
*Front Dumbbell Raises
*Rear Delt Dumbbell Rows
*Seated Dumbbell Shoulder Presses
*Barbell Military Presses
*Side Lat Rows (Cable Machine - Unilateral Training)

I don't do all of these during one session, of course.

Also, remember that certain compound exercises work the deltoids in different regions, too (Example: Bench Press, Lat Pulldowns, etc.)