Shoulders

[Gunner16]

I'm competed in physique earlier this year and qualified for nationals but in order to compete with them I need to thicken up especially my shoulders. I need that illusion of being wide. I wouldn't consider my shoulders bad but they are not my strongest body part. My favorite exercise right noe is front press. I just wanted to see some of your guys favorite exercises or routines that have worked for you. I'm looking more at my side and rear dealts. How often do you train them and after what body part. I usually train them alone myself.

[president]

Re: Shoulders

I like doing the lateral raises for 8 sets 10-15reps. I feel like thats the weak area of my shoulders and this is what works for me.

[6p6]

Re: Shoulders

For your rear delt try a very wide grip row, slightly bent into it, I find the smith the best to focus on the rear delt for this.

[Dzone]

Re: Shoulders

Trhow in some arnold presses and dumbell presses going in an arc over your head, that one blows my delts up like balloons lol

[Heavy Hitter]

Re: Shoulders

Braw I am blessed with big shoulders. I work them twice a month and they look like cannon balls. But military press is the one exercise I do. Lateral raises with light weight. For the middle and I set in the pec deck backwards and it burns the hell out of my rear delts. Those are about the only exercises I do for shoulders. I hope that helps I'm just a dumb power lifter.

[ZOOT]

Re: Shoulders

The one arm barbell overhead press. Hits all three delt heads with emphasis on the front and middle head. Alternate sides with out rest(obviously one side will get a lil) but the fast pace induces muscle fatigue and the shoulder pump is phenomenal. I've made great gains with this.

[animal87]

Re: Shoulders

I always did:
Dumbell overhead press, heavy weight for size

And lighter weight for detail:
front raises, lat raises, and rear delt flyes