My shoulders are incredibly weak, as in injury-prone. I've never had a serious injury, but I get inflammations in my shoulders quite easily. It'll usually pass within a week and does not interfere with my workouts, other than I have to ditch most shoulder work.
I used to do seated DB OHP as my primary, but when I reached the 75s (or was it 80s), I could not lower the DBs without hurting. I then tried seated military press in the Smith to spare my cuffs, which I worked on the side. It did not work. Regular standing military press was no better.
Arnold Presses quickly gave the same problems.
I then did cable cross overs, standing erect and lowering to my hips - not in front of my hips. While I was happy with this setup, as I did not hurt my shoulders, my buddy consulted his father - a phys - and told me, that the exercise did not work my shoulders at all. This was weird to me, as my mid-delts never began to lack. He had a good point nonetheless.
Next step was trying high-rep, low weight seated DB OHP (5x10 at 60 pounds - I had developed considerably more overall strength since I lifted 75/80s for 6-10 reps, so 60s felt light) was moderately successful, but ultimately gave me inflammations as well.
As you can imagine, I'm in a pickle now. Front delts are taken care of by benching, and have good development, rear delts lack but I do face pulls to good effect making up for this.
I use clean and jerk to keep it up on my mid delts, but the movement is not economic time wise and the delt involvement is not really primary (I lift about 190 pounds) while thinking about a way around my problems.
My newest idea has been to use lateral raises as primary (along the C&J), now doing 5x10 with 11 pounds (!!!), focusing on contraction.
My mid delts are keeping up, but I can't imagine they'll do that forever working out like this.
Does anyone have some suggestion to what on earth I can do?