as a powerlifter i quickly became anterior delt dominant and as a result of the imbalance, my shoulders started to hurt all the time. once i started training all three heads of the delt my pains went away and my strenght increased.
my typical shoulder training starts with 5/3/1 for strict standing military presses. then i follow them up with accessory work using either dumbell overhead pressing with a neutral grip or standing swiss bar overhead pressing for high reps and moderate weight. after that i do a mini circuit of face pulls, standing dumbell cleans and strict standing lateral raises.
for those that don’t know waht these movement emphasize, i’ll list them below.
standing miltary press-anterior
neutral grip dumbell press/swiss bar standing overhead press-medial
face pulls/dumbell cleans-posterior