/shoulder/
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You are currently reading a thread in /fit/ - Fitness
/shoulder/ general.
Shoulder day always re-ignites a long term injury pain (avulsion fracture from several years ago), which in turn can affects chest/back day if not fully healed by the next days. Currently getting physio for it, but I don't want to completely leave delts alone because I consider it an important aesthetic muscle.
How does /fit/ incorporate shoulders into their routine? Should I do light shoulder work every day? Less weight more reps? How can I keep working shoulders and minimise injury? Any tips would be great
>>35113061
As your delts and sits get stronger you should have less issues. Unfortunately most pts don't know anything about resistance training, so do your own research and program
Make sure you do rotator cuff strengthening exercises.
And do not skip back day.
Not familiar with your injury so I have no idea what limitations you have. Sorry.
>>35113101
Cheers brother. I am looking into other options myself, and at the moment planning to just incorporate light shoulder work several times a week. Just always good to get an outside opinion
>>35113148
Thanks. I'll incorporate more rotator cuff strengthening - I also never skip back day as it's my favourite day.
I got an avulsion fracture in my left shoulder at high school, never got the surgery because the fracture was 1/4 inch less than the recommended for surgery
>>35113061
Less weight is a good idea. The deltoids are pretty small muscles and the shoulders are easily injured. I see people doing all kinds of weird shit with way too much weight all the time, like slightly jumping up while doing shoulder presses, using momentum for shoulder raises etc. You are basically applying more force to your joints than they can take. With shoulders in particular it's extremely important to do the exercises almost ridiculously slow. The beginner weight you need for most isolation exercises is pretty embarrassing ( way less than 10 kg), but don't get the illusion that you can take more just because you can somehow get the weight up with a few tricks.
>>35113224
Solid advice. I think I'm good on my starting weight, but yeah I do tend to try and smash through it as I get closer to maxing out
Can someone be built as fuck but have small delts?
Like, big chest and arms but tiny delts?
Never seen something like that, so i guess delt work isnt that important.
Just get HUGE
>>35113470
anything involving arms naturally involves the delts to some extent, but there is a noticeable difference between those who work delts and those who don't. and yes i am using an alien to exaggerate my point
>>35113554
Ayyygainz looks off from head to toe, its not a good example
bumpan
>>35113061
>How does /fit/ incorporate shoulders into their routine?
literally everyone on this board does OHP
most also do either facepulls or rear delt flies
most also do side lat raises.
i like cuban presses a lot
https://www.youtube.com/watch?v=CJCe4wITrXc
>>35113554
why does this guy look so bad?
I mean usually I can tell why someone looks bad but everything just feels wrong
>>35113224
>Less weight is a good idea
nope.
see
>>35116201
>https://www.youtube.com/watch?v=CJCe4wITrXc
0:51
I do shoulder flys and upright rows using babby weight
shoulder fly is about 6kg and bb upright row like 20kg lol
will I ever make it? and why do shoulder presses feel so useless? I never feel the pump in them
>>35116213
disproportionately large bicep.
underdeveloped upper chest
insanely huge chest gap
literally NO trapezius
his lats, serratus, tris, and forearms are pretty alright, and his core is acceptable.
everything else is fucked
>>35113061
how do I hit the top section of the shoulder, or the medial part?
I'm trying to get more roundness for my top-half
>>35116213
first his skin, with looks like diarrhea mixed with mud. Second, no good definition of anything.
>>35116230
>will I ever make it?
yes, but only if you don't keep doing what you are now.
upright rows don't even really delts.. a little bit of rear delts, but even then it's more trapezius
the anterior delt is being stretched by an upright row, not contracted.
>why do shoulder presses feel so useless?
maybe you aren't doing enough weight.. get better form to push more
>>35116201
>not doing god tier arnold presses
>>35116243
>how to hid medial/lateral head of deltoid?
side lateral raise for isolation.
overhead press for compound.
https://www.youtube.com/watch?v=sWeZJcqlXrA
follow that guy's advice if you aren't getting enough medial activation on your side laterals
>>35116273
i do, but only when i am pressing with dumbbells
i consider a cuban press to be more like a side lateral raise than a press, because it is done with low weight.
arnold press is more of a substitute for heavy OHP
but yea, arnold press is fantastic.
>>35116312
For shoulders I'm currently doing Rear Delt Flyes, Lateral Raises & OHP. Is it worth switching any of these out for Arnold Press?
Also, I hear good things about the Cuban Press, Greg O Gallagher swears by them and he has solid delts.
>hit 105lb OHP for 1rm today
>feels great man
slowly on the way to lmao 1pl8
>>35113192
yeah this. i had a shoulder injury that used to flare up the odd time. it would feel like it partially dislocated itself on occasion. get a rubber stretchy band or whatever and do some rotator cuff stuff
>>35116654
I stalled on that last week. Whats gay is I used to be able to do 55kg for 5 and now can't even do that. Fucking stoppped training. FML
>>35116714
This is actually the most I've lifted after being stuck on around 95lbs(42kg) for about 2 weeks. I basically started doing more volume heavy workouts, a few 5x5s and now my 1rm is slowly increasing. It's such a fun exercise, but trying to reach higher numbers is such a god damn pain
>>35116874
I now realize it looks wierd to say 'volume heavy' but what i mean is high volume workouts and 5x5
>>35116554
>Is it worth switching any of these out for Arnold Press?
yes.
i like to use dumbbell about 1/3rd the time i press, and i do arnold press about 2/3rd the time i do db
and yea, i swap out lat raises for cuban press every other workout.
heavy barbell ohp is still my bread and butter, tho.
>>35116654
>tfw you can't ohp 10% more than your bodyweight for reps
My left shoulder doesnt hurt but when i'm doing any shoulder stuff at the gym it like locks then pops hurting a bit. Should i be worried?
