shoulder workout

[Garra]

whats everyone's favourite exercise to hit the deltoids hard?

I want bigger traps but shrugs become very uncomfortable any other suggestions?

[Adam F]

Why do you say Shrugs become uncomfortable? Please explain.

My Favorite is Arnold shoulder press: 4 sets x 6-12 reps and Seated Military Press.

[Garra]

Originally Posted by Adam F

Why do you say Shrugs become uncomfortable? Please explain.

My Favorite is Arnold shoulder press: 4 sets x 6-12 reps and Seated Military Press.

well what happens is that when one goes really big, then my wrist takes quite a bit of strain when supporting the weight...just gets really uncomfortable as my fingers feel numb halfway through a set...annoys the sh*t outta me/

Oooh love the arnold press it feels like the most effective workout for me, do any of you guys do the behind the neck press?

[Pianoman]

1-Seated Military Press-Barbell/Dumbel
2-Front/Side Laterals
3-Arnold Press
4-Shrugs

I never do them behind the neck...puts alot of stress on the joint.

[Garra]

Originally Posted by Pianoman

1-Seated Military Press-Barbell/Dumbel
2-Front/Side Laterals
3-Arnold Press
4-Shrugs

I never do them behind the neck...puts alot of stress on the joint.

mean neither, i love alternating between free weight and smith machine military presses, i do the latter when i want to add some more size

[willy222]

shoulder press with Dumbells, depends how strong ya our, your gym might run out of dumbells. but it always gets ya pumped

[paul_22]

front lateral rasies and seated dumbell presses always works best ... i find hard sometimes to hit the rear delts effectively

[Garra]

Originally Posted by paul_22

front lateral rasies and seated dumbell presses always works best ... i find hard sometimes to hit the rear delts effectively

bentover lateral raises works my rear deltoids pretty hard

[zachsdad]

Garra....

Here is a list of Trap exercises I try to rotate from week to week.

BEHIND-THE-BACK SHRUGS
These are sometimes called “Haney shrugs” because they have long been a favorite of eighttime Mr. Olympia Lee Haney. Instead of holding a barbell in front of your thighs, hold the barbell behind you. This position forces you to keep your scapulas pulled backward throughout the shrug, thus focusing more on yourmiddle traps (although most of the shrugging tension is still on your upper traps). You may find that a Smith machine allows you to better position yourself for this lift.

HOLD SHRUGS
You can dramatically boost the intensity of any shrug by holding the top position of each rep for three to five seconds. Such peak contractions are especially effective for shrugs because, unlike many lifts, there is no lockout at contraction and, with your arms perpendicular to the floor, gravity is maximizing its pull.

LYING SHRUGS
This is the inverse of incline shrugs. While lying face-down on an incline bench or a high flat bench, hold either a barbell or two dumbbells with your arms straight and perpendicular to the floor. Do not shrug your shoulders toward your ears. Instead, while keeping your arms straight, lift the weight(s) by contracting your scapulas. This works your middle trapezius and other muscles of your upper back.


LOW-CABLE SHRUGS
Grab a straight bar attached to a low cable and stand back so the cable, as well as your arms, are at approximately a 45-degree angle to the floor. Shrug your shoulders back and up at the same time. The angle of resistance works both your upper and middle traps (middle back).

OVERHEAD SHRUGS
Although this unique exercise can be performed with either a barbell or two dumbbells, we recommend using a Smith machine for safety and convenience. Begin by holding the bar overhead, as if in the top position of a military press but with your scapulas pulled down as far as possible. Then, push the bar up as far as possible by elevating your scapulas.

TRAP FACTS

The trapezius is commonly referred to as a single muscle, but it actually consists of two muscles, one on either side of the spine. Together, they form a sheet of muscle roughly the shape of a kite, originating at your skull and the top of your neck and extending all the way down the spine to your middle back, fanning out to the ends of both clavicles and the top of the scapulas.
The main function of the upper area of your trapezius is to pull up your scapulas (shrug your shoulders) and extend your neck back. The main function of the middle area of your trapezius is to pull back your scapulas (draw your shoulder blades toward each other).
Most bodybuilders train traps with shoulders, but training them with back is also a logical choice. The middle traps are worked primarily with back exercises, such as rows.
Your trapezius muscles are among the busiest helpers in your body, assisting with lifts as diverse as deadlifts, bench presses, barbell rows and squats.

~ Z

[Garra]

Originally Posted by zachsdad

Garra....

Here is a list of Trap exercises I try to rotate from week to week.

BEHIND-THE-BACK SHRUGS
These are sometimes called “Haney shrugs” because they have long been a favorite of eighttime Mr. Olympia Lee Haney. Instead of holding a barbell in front of your thighs, hold the barbell behind you. This position forces you to keep your scapulas pulled backward throughout the shrug, thus focusing more on yourmiddle traps (although most of the shrugging tension is still on your upper traps). You may find that a Smith machine allows you to better position yourself for this lift.

HOLD SHRUGS
You can dramatically boost the intensity of any shrug by holding the top position of each rep for three to five seconds. Such peak contractions are especially effective for shrugs because, unlike many lifts, there is no lockout at contraction and, with your arms perpendicular to the floor, gravity is maximizing its pull.

LYING SHRUGS
This is the inverse of incline shrugs. While lying face-down on an incline bench or a high flat bench, hold either a barbell or two dumbbells with your arms straight and perpendicular to the floor. Do not shrug your shoulders toward your ears. Instead, while keeping your arms straight, lift the weight(s) by contracting your scapulas. This works your middle trapezius and other muscles of your upper back.


LOW-CABLE SHRUGS
Grab a straight bar attached to a low cable and stand back so the cable, as well as your arms, are at approximately a 45-degree angle to the floor. Shrug your shoulders back and up at the same time. The angle of resistance works both your upper and middle traps (middle back).

OVERHEAD SHRUGS
Although this unique exercise can be performed with either a barbell or two dumbbells, we recommend using a Smith machine for safety and convenience. Begin by holding the bar overhead, as if in the top position of a military press but with your scapulas pulled down as far as possible. Then, push the bar up as far as possible by elevating your scapulas.

TRAP FACTS

The trapezius is commonly referred to as a single muscle, but it actually consists of two muscles, one on either side of the spine. Together, they form a sheet of muscle roughly the shape of a kite, originating at your skull and the top of your neck and extending all the way down the spine to your middle back, fanning out to the ends of both clavicles and the top of the scapulas.
The main function of the upper area of your trapezius is to pull up your scapulas (shrug your shoulders) and extend your neck back. The main function of the middle area of your trapezius is to pull back your scapulas (draw your shoulder blades toward each other).
Most bodybuilders train traps with shoulders, but training them with back is also a logical choice. The middle traps are worked primarily with back exercises, such as rows.
Your trapezius muscles are among the busiest helpers in your body, assisting with lifts as diverse as deadlifts, bench presses, barbell rows and squats.

~ Z

Awesome post bro, thanks for the input.

Yah just tryin to thicken them out a bit, will definately look into these exercises