offo

Hey guys i dont know if this is the right section

but what excercise would u guys suggest on broadening the shoulders i really could do with bredth anyone what needs to be done:confused:

Con

Over head press.

Nytol

Yep, when you can press your body weight for reps, strictly you will have made a good start towards better delts.

Dont waste time with cables, or raises just get stronger on OH press.

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invisiblekid

Guys - would you just suggest just a single exercise for shoulders then?

Or like Toxic says and do two pressing exercises and nothing else?

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Nine Pack

Your shoulders are easily the most complex joint in the body so just performing one or two pressing movements is not going to give you full development of the delts. I also know guys who can shoulder press a darn sight more than me, far more than thier bodyweight, but TBPH they have not got delts anywhere near as big as mine. Your delts, like any other muscle for that matter, do not know wether you are holding a barbell, dumbells, a cable handle or a bag of potatoes, all they know is that they are being asked to move against a resistance so staying away from cables or raises will serve only to limit your choices & ultimately limit your progress.

Keep it simple:
One pressing movement, 3 warmup sets, then one to failure
One side raise movement, 2 warmup sets, then one to failure
One rear raise movement, 1/2 warmup sets, then one to failure
One shrug movement, 1 warmup set, then one to failure

Vary the angles (body position, bench angle etc) slightly from week to week as the musculature of the shoulder joint moves in far more ways than just straight up, forward, sideways & backward.

Vary the exercises as much as you like (i.e one week do dumb bell presses, the next week do barbell/smith) & above all, try not to over think everything.

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ah24

Top post Paul, thats pretty much how my routine goes except i alternate every 4 weeks and swap a side raise for a front raise type of movement.
Repped

Nytol

I don't think a beginner needs anywhere near that much variation or work for delts.

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Bulldozer

I have to agree with nytol.

I bow down to your superior knowledge ninepack bro, but offo is just a begginer.

I think OHP is enough. His shoulders will get worked to some degree with back work also. (rows, chins)

Hit the deadlifts hard too offo, IMO they build traps like no other exercise.

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Nine Pack

If you start out with just one movement for delts, you will build a long term imbalance that is highly likely, at some point, to be the indirect cause of a rotator cuff injury. My clients progress and my own (coupled with complete lack of shoulder injury) tell a different story so I'll stick to what I know. Each to his own though, I'm not saying my word is gospel. A beginner could in fact get away with less (my mistake for not really reading the thread starters post & realising who it was), but even so, presses alone are still not what I'd advise.

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Bulldozer

What would you advise for a typical begginer then mate?

You dont buy the front delt getting enough work from benching and rear delts getting enough from rowing then obviously!?

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jw007

I concur, I rarely do any raises these days myself

Nine Pack

I'd say a similar routine, but initially stopping at form fade, not utter failure. I prefer to start out by teaching a decent library of movements even for a beginner to keep the workouts varied. They can get some stimulation from rows/bench etc, but not really enough as the poundages a beginner will generally be using will not be as taxing on the synergists & fixators than it is with an experienced athlete.

Anyway, wish I'd kept my gob shut now so I'll b*gger off & take my delts elsewhere. As I can't see everyone elses delts on thier avatars, I'll have to assume that they all have huuuuge cannonball delts that put mine to shame. I am but a worm. :tongue10:

JW007, in my humble opinion, I think perhaps you might benefit from re-introducing some raises to your routine. Someone as experienced as you certainly cannot get maximal results from just pressing movements.

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Chris4Pez

Nine Pack i agree with you i am a fairly new trainer and i do different exercises as this is best, not a lot of people think about the rotary cuffs enough = injury in this area!

I always warm up my rotary cuffs before working shoulders and i always do various different exercises but i would have to say the 2 that are my favorites personally are the good old Arnold press and also just basic shoulder press!

But what i would say is remember your rotor cuffs guys as you will know about it if you injure them!

Nine Pack

Very wise words from a person so new to training. I hope you have many years of injury free, productive training ahead of you.

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7i7

Well, I do - military on back days, uprights on legs days. Anterior delts get additional hit from flat and incline benches, posteriors from rowing. Direct rotator work once a week (second chest day) on cables - external/internal rotation and front-lateral rises.