when i do dumbell shoulder presses, my lower back really really hurts because it arches. I've tried going as low as 15 pound dumbbells so i don't think thats the problem. if i just do delt lateral raises and shrugs, should that be fine for me shoulders? or does the actual shoulder press offer any advantages to these?

when i do dumbell shoulder presses, my lower back really really hurts because it arches. I've tried going as low as 15 pound dumbbells so i don't think thats the problem. if i just do delt lateral raises and shrugs, should that be fine for me shoulders? or does the actual shoulder press offer any advantages to these?
The advantage would be that the shoulder press activates the anterior deltois while the lateral raise activates the lateral delts (well, primarily). Doing different exercises would give you a more complete workout. You should also consider doing something for your posterior delts.

Sit on a bench that has a back. Also, get some lower back exercises to strengthen it.

Also...try doing you presses with your pinky finger higher than the rest of your hand,(about 30 degree angle) and only press the dumbbells up about 2/3's of the way up, until you feel the tension on the anterior deltoid. Don't push them up all the way. Actually start with them in the angled position at your shoulders.
Another thing you can try as a progressed variation...is press them up as described above, but then bring them down to the sides, like a lateral raise, ending again with your pinky higher, but now as it would be for a lat raise. Bring your hands in and repeat...

I've had this problem in the past. Mine still arches like a mother, but it doesn't hurt that much. I do try and keep my low back pressed together a lot though, and my incline is not 90 degrees - probably more like 75. Still almost entirely shoulders, but balance is hard at 90 degrees, so you could try leanin the bench back a tad further.

Also could try arnold presses, which allow for a lower weight while still blasting the muscle.

Also could try arnold presses, which allow for a lower weight while still blasting the muscle.


:tu: :tu: to arnold presses. I love em. I do 3 sets of those then 3 sets of shoulder presses, then 3 sets lateral, and 3 sets front raises. Talk about killing your shoudlers Everyone's suggestions are good. I'll 2nd the making sure your using a bench with a back to it... like stated above try a slightly less than 90 degree back. I would also do some lower back exercises.. like hyperextentions (man is that a nasty name).

what are arnold presses? and what are the exercises i can do to properly work all my delts. Ripped delts look quite good so i really should work on them more. plus then my benches and impressive stats will go up and such! yay yay

what are arnold presses? and what are the exercises i can do to properly work all my delts. Ripped delts look quite good so i really should work on them more. plus then my benches and impressive stats will go up and such! yay yay

I just copy pasted my own post but...This'll build your entire shoulder. I added some details so that others wouldn't get bored reading the post again... :lol:

4 way deltoid blast: This is a compound set of front raise, side lats, uprights and bent over lats. I use the same d/b's on all exercise and rest 20-30 sec. between groups. I pick a weight I can get 12-15 with on the first set and by the last set I am at 5-7 reps. So that's 1 set front raises, into 1 set side laterals, into 1 set upright rows,(sometimes I just grab the barbell quick for this one) into 1 set bent over laterals...repeat...repeat again.
I'm typically almost in tears by the last sets, and it destroys my delts for at least a good day.
I only do delts one day per week along with arms, due to the amount of work they get from other bodyparts. Another problem with delt work is the structure of the delt. Pressing alone will not cap the delts correctly and lateral work is essential. Upright rows also stress the side delts and bent over laterals add the space and thickness that allow the shoulder to look fuller from the front and side. You cannot have capped shoulders with weak rear delts, so do your rear delt exercises! Its like big arms, you need hammer curls or the arms will look flat from the front and have a reduced height. Shoulders also respond well to both high and low rep formats due to the high volume of work shoulders get and the large amount of attachments they have there is a good split of red/white fibers in there and a large amount of capilaries so higher volume work is important too.
Good luck. :tu:

what are arnold presses? and what are the exercises i can do to properly work all my delts. Ripped delts look quite good so i really should work on them more. plus then my benches and impressive stats will go up and such! yay yay

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Shoulders

look on that page for a video of arnold presses.

what would you rate as a good shoulder workout? what exercises that is.

what would you rate as a good shoulder workout? what exercises that is.

I would rate (a proper) push press (http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html) as the king of anterior deltoid movements, as it allows you to use more weight than you usually could because you use a very slight squat to build momentum and send the weight skyrocketing above your head. (The guy in the video uses a lot more squat than I would use.) Then right behind it, for a more isolated approach, BB seated military press.

For lateral deltoids, lateral raises are the best. Either very heavy with slightly loose form, and concentrating on not cheating with your traps, or moderately light high reps until it burns. Another movement is the side lateral which is basically a one-arm lateral raise (that lets you use a slightly heavier weight) - bodybuilding.com has a description of it.

For posterior deltoids, DB elbow-out rows are best and then bent-over lateral raises, with, again, slightly loose form. For both it's imperative that you understand how the posterior deltoid functions and what it feels like to contract it so that you can properly execute the exercises.

I believe only overload, not a burn or soreness or fatigue or even a great pump, cause muscle growth, so that's why I advocate slightly loose form on certain exercises.

Obviously, if you have any kind of shoulder weakness, injury, problem now or in the past or are prone to them I don't advocate heavy weights and especially not slightly loose form. The shoulders are very delicate and one should be extremely careful while working them.

hey thanks alot man i appreciate it greatly :nod: