ok cool. shoulder presses are the ones when you push a barbell or dumbell over your head right?like a military press? what are the sets and reps that would be better?
There’s nothing wrong with lateral raises as long as you are doing some heavy overhead pressing too. My shoulders used to be one of my major weaknesses and I tried many strategies to combat this, my current direct shoulder training is:
Military Press (Turning into Push Press if I fail too early) - 5, 4, 3.
Lateral Raises - 5-8 to the front, 5-8 to the side & 8-12 to the rear.
Arnold Press - 5, 4, 3
W Press - 5, 4, 3.
The main point of this post is that I found what worked for me by experimenting and I believe this is the best way to find what works for you. Even if someone tells you exactly what exercises to do, what rep scheme to follow, how long to rest etc. what will you do if you have a workout which doesn’t go to plan?
If you know why you do what you do rather than just following a template you will be able to adapt and still make the workout productive.[/quote]