Compound Shoulder Exercises

The Abdominal Snowman · Wed, March 8th, 2006, 06:25 AM

I'm thinking of incorporating a few compound movements into my split, because my shoulders are currently lacking compared to the rest of my body, especially the side and rear delts. This was a result of some type of impingement of my left shoulder, which is also the reason I have to steer clear of dips and upright rows.

I was thinking of doing Dumbell Raises and Rear Delt Rows.

They look like excellent exercises to me, so I was wondering why I haven't seen more of them in shoulder workouts.

Also, since my shoulders are lacking, I was thinking of maybe doing those exercises twice a week instead of once as I'm currently doing. Could I do that, and if so, when in my split would I do that?

This my current three day split including exercises:

Chest & Back
Dumbell Bench Press
Dumbell Row
Pullups
Incline Dumbell Press
Barbell Shrug
Rotator Cuff

Legs & Shoulders
Squat
Calf Raise
Deadlift (once I dare do them, I have to practice)
Leg Curls
Dumbell Shoulder Press
Lateral Raises
Bent over Raises

Biceps & Triceps
Standing Barbell Curls
Close Grip Press
Chinups
Lying Tricep Extensions
Preacher Curls
Dumbell Kickbacks
Incline Bicep Curls
Rotator Cuff

mastover · Wed, March 8th, 2006, 07:45 AM

DB raises and rear delt rows are not compound movements. If your shoulders are lacking, get on a progressive routine which includes:

Standing Military or Push Press
Seated DB Press
Clean and Press
Power Cleans

Rear delts will get plenty of work on back day if you include heavy horizontal rowing movements and pullups. If you are really lacking in the rear delt area, include a couple of sets of bent over laterals at the conclusion of your back workout.

TarSeal · Wed, March 8th, 2006, 08:31 AM

Since you posted your routine, I will say that the legs and shoulders day looks really hard since it has squats and deads. If you get going on the deads you might consider moving it to chest and back day and drop shrugs from that day. Also I concur with mastover on ex. selection. My shoulders have been really responding to cleans in particular.

The Abdominal Snowman · Wed, March 8th, 2006, 08:37 AM

Quote:

Originally Posted by mastover

DB raises and rear delt rows are not compound movements. If your shoulders are lacking, get on a progressive routine which includes:

Whoops! I thought compound movements were those which included more than one joint?

Quote:

Originally Posted by mastover

Standing Military or Push Press
Seated DB Press
Clean and Press
Power Cleans

Rear delts will get plenty of work on back day if you include heavy horizontal rowing movements and pullups. If you are really lacking in the rear delt area, include a couple of sets of bent over laterals at the conclusion of your back workout.

Would it be an idea to put the rear delt row on back day? Since I'm already rowing then?

I'd really like to do some new exercises, and I'm a bit afraid of doing cleans at home alone.

Maybe if I would get a larger house with rubber flooring and rubber coated olympic weights. If I drop my weights in this house, I'm afraid I'll break the floor (or worse, my furniture)

The Abdominal Snowman · Wed, March 8th, 2006, 08:41 AM

Quote:

Originally Posted by Travis

Since you posted your routine, I will say that the legs and shoulders day looks really hard since it has squats and deads. If you get going on the deads you might consider moving it to chest and back day and drop shrugs from that day. Also I concur with mastover on ex. selection. My shoulders have been really responding to cleans in particular.

I really have no clue of the effect of deadlifts on my body, but currently leg/shoulder day is eaaaaaasy compared to the others. Chest/back is my heaviest day, I'm actually scared of some exercises.

I'm considering moving house more and more, and I'm amazed I'm only thinking of the weight room.

It'll be half a year, at least, unfortunately.

zenpharaohs · Wed, March 8th, 2006, 10:10 AM

Quote:

Originally Posted by The Abdominal Snowman

Legs & Shoulders
Squat
Calf Raise
Deadlift (once I dare do them, I have to practice)
Leg Curls
Dumbell Shoulder Press
Lateral Raises
Bent over Raises

If you do squats and deads on the same day, I suggest doing only one of them heavy. For example pistol squats and heavy deads. Or heavy squats and single leg dumbell deadlifts. This takes some of the real nasty load of heavy squats and deads off your back.

For your shoulders, how about military press?

The Abdominal Snowman · Wed, March 8th, 2006, 10:51 AM

Quote:

Originally Posted by zenpharaohs

If you do squats and deads on the same day, I suggest doing only one of them heavy. For example pistol squats and heavy deads. Or heavy squats and single leg dumbell deadlifts. This takes some of the real nasty load of heavy squats and deads off your back.

For your shoulders, how about military press?

Those primarily hit the front delts, don't they? I think my side and rear delts are most lacking...

TarSeal · Wed, March 8th, 2006, 11:06 AM

Quote:

Originally Posted by The Abdominal Snowman

Deadlift (once I dare do them, I have to practice)

Just do 'em. They're really pretty simple a move and hard to screw up. It is a very natural lift. They are the best thing ever if you ask me. Can't wait to hear how it goes.

jwdiho · Wed, March 8th, 2006, 11:51 AM

I know it's primarily a triceps exercise, but I've found that kickbacks or whatever you call them require rear delts to stabilize the weight at full extension. This would be a finishing exercise after some heavier compound movements.

chicanerous · Wed, March 8th, 2006, 02:40 PM

Make your deadlifts Romanian or stiff-legged on leg day. If you have a rack, switch to barbell standing overhead press and finish it with push presses for shoulders. Then do 1-2 sets of lateral raises. Move your bent-over raises to back day before shrugs and do 2-3 sets.

Edit: Alternatively, you can clean the barbell at the start of your overhead press sets. This is what I do and it doesn't need a rack -- just an open space.

mastover · Wed, March 8th, 2006, 02:50 PM

Quote:

Originally Posted by chicanerous

Make your deadlifts Romanian or stiff-legged on leg day. If you have a rack, switch to barbell standing overhead press and finish it with push presses for shoulders. Then do 1-2 sets of lateral raises. Move your bent-over raises to back day before shrugs and do 2-3 sets.

Never argue with the Mastah

'Nuff said!

HevyMetal · Wed, March 8th, 2006, 03:00 PM

Here's one you might try.....

Stand with a dumbell in each hand at your sides.

Now lower the Db's as if you were doing a deadlift with Db's at sides.

When you come back up, Hammer Curl the Db's and press them above your head.

Lower and repeat.

mrgrieves · Wed, March 8th, 2006, 03:05 PM

Hey chicanerous, what exactly is going on in your avitar? Can we pan down?

chicanerous · Wed, March 8th, 2006, 03:11 PM

Quote:

Originally Posted by mrgrieves

Hey chicanerous, what exactly is going on in your avitar? Can we pan down?

Work safe: http://www.blondnblueeyed.de/jekyllh...dangergame.jpg

The Abdominal Snowman · Wed, March 8th, 2006, 04:34 PM

Quote:

Originally Posted by chicanerous

Make your deadlifts Romanian or stiff-legged on leg day. If you have a rack, switch to barbell standing overhead press and finish it with push presses for shoulders. Then do 1-2 sets of lateral raises. Move your bent-over raises to back day before shrugs and do 2-3 sets.

Edit: Alternatively, you can clean the barbell at the start of your overhead press sets. This is what I do and it doesn't need a rack -- just an open space.

I'm afraid I won't be able to do that... I train in my living room (yes, really

) and with my length (6'4") I'm afraid I'm going to hit the ceiling, and then the ground. I am very keen to start doing these olympic style lifts, because I've read good things about them regarding lower back pain (which is the reason I started lifting, and which also is the reason I'm so afraid of deadlifts).