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post #1 of 12 (permalink) Old 02-24-2010, 11:04 AM Thread Starter
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Shoulder exercises?

The gym at the office I work in doesn't have much in the category of shoulder machines, there's a shoulder press and a lat machine and that's about it. What other exercises would you recommend for shoulders using free weights?

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post #2 of 12 (permalink) Old 02-24-2010, 11:08 AM
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Incline press using dumbells if u have them.


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post #3 of 12 (permalink) Old 02-24-2010, 11:17 AM Thread Starter
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I've got the dumbells but I lack the adjustable bench

Over five thousand years ago, Moses said to the children of Israel, "Pick up your shovel, mount your asses and camels, and I will lead you to the Promised Land." Nearly 75 years ago, Roosevelt said,"Lay down your shovels, sit on your asses, and light up a camel, this is the Promised Land." Now Obama has stolen your shovel..., taxed your asses, raised the price of camels and mortgaged the Promised Land!
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post #4 of 12 (permalink) Old 02-24-2010, 12:09 PM
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Front raises, cuban presses, seated DB press, military press, push press, rear delt raises....

If you've had any shoulder injury issues, stick with light front raises and rear delt raises/face pulls. Unless you're training for hypertrophy, your delts will get enough work from your chest presses and back rows.
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post #5 of 12 (permalink) Old 02-24-2010, 12:09 PM
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shoulder press, shrugs, front raises, and i dont know the name, but basically sitting backwards on the pec deck is supposed to hit the rear delts.

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post #6 of 12 (permalink) Old 02-24-2010, 12:14 PM
tex
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but basically sitting backwards on the pec deck is supposed to hit the rear delts.

god bless.
Works the same as the rear delt raise. IMO machines and shoulders don't go together, as the restrictions on movement can cause pain or injuries.

But I also don't do any shoulder work besides push presses (or clean & jerk) and some light front raises and face pulls.
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post #7 of 12 (permalink) Old 02-24-2010, 12:35 PM
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Along with military press, lateral raises and front raises will get you the "tone" that you're looking for Greg. When doing front raises though make sure your palms are up and thumbs out (I call them "fuck you's"). If you do them palms down you won't be recruiting near enough of the front head of the delts, and may as well just keep doing more lateral raises.

Another good on for the front delts is reverse-grip bench, while keeping your elbows in. Try to keep your forearms perpendicular with the floor troughout the entire lift. and it will feel nothing like a bench press. The bar will come down closer to your bellybuttin of you're doing it right.

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post #8 of 12 (permalink) Old 02-24-2010, 01:22 PM
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plate (front) raises, lateral raises, overhead press, face pulls, seated dumbell cleans
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post #9 of 12 (permalink) Old 02-24-2010, 01:32 PM Thread Starter
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Over five thousand years ago, Moses said to the children of Israel, "Pick up your shovel, mount your asses and camels, and I will lead you to the Promised Land." Nearly 75 years ago, Roosevelt said,"Lay down your shovels, sit on your asses, and light up a camel, this is the Promised Land." Now Obama has stolen your shovel..., taxed your asses, raised the price of camels and mortgaged the Promised Land!
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post #10 of 12 (permalink) Old 02-24-2010, 01:54 PM
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Read this.
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post #11 of 12 (permalink) Old 02-24-2010, 02:20 PM
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I always liked Iron Crosses. This is done standing with your feet about 12 inches apart or wherever feels comfortable. No more than shoulder width apart. You can use heavier weights and deliberate movements for strength conditioning or lighter weights and more rapid movments for a quick upper body warm up.

Have a dumbell in each hand starting with your arms down at your sides. Lift the dumbells up to shoulder level out at your sides with your arms fully extended as if you were flapping your "wings" up.

Then rotate your arms foward keeping them at shoulder level till the dumbells are touching at arms length in front of your face. Then bring the dumbells down in front of you till they are touching the front of your thighs. Reverse that till you are standing with the dumbells back at your sides again. That is one rep.

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post #12 of 12 (permalink) Old 02-24-2010, 03:58 PM Thread Starter
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Quote:
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lateral raises and front raises will get you the "tone" that you're looking for Greg.
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Originally Posted by Shorty View Post
face pulls
Just finished my shoulder workout and talk about shoulder soreness from muscle I didn't quite knew I could work out.

Over five thousand years ago, Moses said to the children of Israel, "Pick up your shovel, mount your asses and camels, and I will lead you to the Promised Land." Nearly 75 years ago, Roosevelt said,"Lay down your shovels, sit on your asses, and light up a camel, this is the Promised Land." Now Obama has stolen your shovel..., taxed your asses, raised the price of camels and mortgaged the Promised Land!
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