T Nation

Want to Improve Shoulder Strength

Hi,

I was told that I have very weak shoulders in comparison to other muscles (although muscle development is maybe even better). So I decided to improve my shoulder strength. What would you suggest to do?

Some info about me:

  • Im not beginner, training for nearly 6 years
  • 190cm, 91kg
  • training primary for muscles, but in the beginning of the training I start always with something rather for power lifting
  • training 4 times per week:
  1. Posterior chain
  2. Shoulders + triceps + biceps
  3. Upper back
  4. Chest + biceps
  • forearms and abs in every training

Till now I was training shoulders only in my training (2): standing dumbbell press (full range of motion), seated dumbbell lateral raises and sometimes front raises…

max performance: 4x30kg dumbbell standing shoulder press (full range of motion, no leg drive)

Incline bench.

Learning good OHP technique does wonders too.

Im doing incline bench and/or incline dumbbell bench press… whats OHP?

Overhead Press. Do you squat? Your routine outline confuses me a little…

[quote]nighthawkz wrote:
Overhead Press. Do you squat? Your routine outline confuses me a little…[/quote]

OMG, I rly dont understand why in every thread everyone talks about squats… No, I dont squat and Im happy with that and I definitely dont want to discuss it here again… (Ive already talked about that in my previous thread).

I rly would like to focus in this thread on shoulders pls :slight_smile:

Yes, I should probably add some strength Overhead press, maybe 5/3/1 ?

What do you do for legs/back? For pressing exercises for the deltoid anterior/lateral, OHP, and bradford presses are some favorites. You also shouldn’t forget your posterior deltoid, face pulls, and rear delt raises are great (bent over, and lying on a flat/incline bench). Plenty of rowing that trains the middle/lower/upper trapezius and rhomboids also train the posterior deltoid in a compound way, (think of a very wide grip row with a torso parallel to the floor and rowing it to the top part of your stomach) along with a lot of other rowing exercises.

[quote]Balklim wrote:

[quote]nighthawkz wrote:
Overhead Press. Do you squat? Your routine outline confuses me a little…[/quote]

OMG, I rly dont understand why in every thread everyone talks about squats… No, I dont squat and Im happy with that and I definitely dont want to discuss it here again… (Ive already talked about that in my previous thread).

I rly would like to focus in this thread on shoulders pls :slight_smile:

Yes, I should probably add some strength Overhead press, maybe 5/3/1 ?[/quote]

Because you posted your whole routine and it sticks out to people that there are no squats on there. Also in the other thread you gave no good reason as to why you don’t squat, so we’re left to assume you’re just lazy.

Anyway… To respect your original intent, something that sticks out to me is the lack of standing barbell overhead pressing. You could begin shoulder training with what is called “the press” (standing strict overhead press with the barbell). And then do some seated dumbbell shoulder pressing, and then do your lateral raises or upright rows and whatnot.

Other variations to add in once in a while would be the push press with a barbell and possibly the one-arm clean and press with a dumbbell.

Heh… its quite offensive… I work really hard to achieve my goals, I have very taxing trainings 4-5 times a week, I dont miss a training unless it is really impossible… Because I dont squat rly doesnt mean Im lazy… to be honest I think my dead lift training is more taxing than squating…

YY, thats excatly what occurred to me as the first… I will probably start (how you said) shoulders training with 5/3/1 standing barbell shoulder press and probably add some shoulder pressing exercise in the end of chest training…

[quote]
Other variations to add in once in a while would be the push press with a barbell and possibly the one-arm clean and press with a dumbbell.[/quote]

One-arm clean and press could be fun, I enjoy Olympic lifting, so I will give it a try :slight_smile:

[quote]Balklim wrote:

[quote]csulli wrote:
Because you posted your whole routine and it sticks out to people that there are no squats on there. Also in the other thread you gave no good reason as to why you don’t squat, so we’re left to assume you’re just lazy.
[/quote]

Heh… its quite offensive… I work really hard to achieve my goals, I have very taxing trainings 4-5 times a week, I dont miss a training unless it is really impossible… Because I dont squat rly doesnt mean Im lazy… to be honest I think my dead lift training is more taxing than squating…[/quote]

Yeah we’re touchy here about our squats… Honestly, there are few people alive who hate squatting more than me, but I still do it. I agree with you about deadlifts as well. Deadlift training always drains me more than squat training, but I do both.

[quote]Balklim wrote:

[quote]csulli wrote:
Other variations to add in once in a while would be the push press with a barbell and possibly the one-arm clean and press with a dumbbell.[/quote]

One-arm clean and press could be fun, I enjoy Olympic lifting, so I will give it a try :slight_smile:
[/quote]

It’s possibly my favorite thing ever. If you have a “fat grip” you can use that as well with it. That’s what I do to try and emulate the circus dumbbell press that strongmen do. It just feels so badass locking out a big dumbbell overhead with one hand.

[quote]Balklim wrote:

[quote]nighthawkz wrote:
Overhead Press. Do you squat? Your routine outline confuses me a little…[/quote]

OMG, I rly dont understand why in every thread everyone talks about squats… No, I dont squat and Im happy with that and I definitely dont want to discuss it here again… (Ive already talked about that in my previous thread).

I rly would like to focus in this thread on shoulders pls :slight_smile:

Yes, I should probably add some strength Overhead press, maybe 5/3/1 ?[/quote]

No need to feel offended, I was just asking. I’m just saying that back squats are a very solid exercise and, unless there is a good reason for not doing them, you’re missing out. If I were you, I would at least practice pistol squats - they’re also a neat party trick :smiley:

[quote]nighthawkz wrote:
No need to feel offended, I was just asking. I’m just saying that back squats are a very solid exercise and, unless there is a good reason for not doing them, you’re missing out. If I were you, I would at least practice pistol squats - they’re also a neat party trick :smiley:
[/quote]

Okok, np :slight_smile: If I someday start squat, it will be probably front squat, because during the regular squat I feel involved very similar muscles like during the dead lift (maybe because Im quite tall). I feel that front squat works better for my legs and also is practical for power clean and so…

I have a little window in the end of my leg/lower back training, where I try different random exercise, so I will try there pistol squats, but Im in that ending part of the training so drained that I guess I wont be able to do it :smiley:

I like one arm DB push presses with a progression to strict presses

Great article by Mark Rippetoe. Hopefully it contains something that will help you in your search for strong shoulders.

A strong back helps with a strong OHP. it helps to give you a large base to begin the press off.

Today Ive tried one-arm dumbbell clean and jerk as the “finisher” of my chest day and I love it :slight_smile:

Chronicle: Thx, I will read it for sure :slight_smile: