Im just curious what you guys can do. Its amazing to me how little I can lift in this exercize. I usually do 3 sets of 10-12 reps of 15lbs. If I push myself to the max I can lift 20 lbs once...on a good day.
I do the raised at a 45 degree angle (not directly out in front, not completely at my sides), and I go from the dumbbells by my legs to over my head. I do 17.5 x 1 (8 reps), then 20 pounds x 2. Wish my gym had 22.5 dumbbells, as I could probably move up. But the 25 pounders are tough. Can't do them completely to the sides--shoulders won't take it.
Strict precise form is more important than weight. Concentrate on the negative motion . Consistency in time will make you stronger.
I can do 25-30lbs if I try. But shoulders respond well to smaller weight just fine. Look at the big guys in the gym. They typically use 15-20lbs at most. I stick to 15lbs mostly but do switch it up with pyramids and weight at times.
Only tried with 20 lbs. I can do about 6 with the right arm, and 5 is absolute max on my left arm. Feels like an unnatural movement with all the weight. Than again, so did the Tiger Push ups when I first tried them.
My trainer told me that do it them properly when you drop them touch your but w the weights then take them up, much harder than just flopping them in front of you. I only do 5# and Ive seen my shoulders grow Another similar excercie for packing size on your shoulders is to start w dumbells low in front and take them up in front of you in a V shape
15lbs, but I usually do this at the end of my workout. I'm also a much bigger fan of grabbing a 45lb plate and raising it directly in front of me.
Love this too. Try doing lateral raises, sitting on a 90 degree bench, then super-setting the 45lb plate raises in between sets. It's awesome.
Just got back from the gym doing this exact same thing. 20lbs seated lateral raise. Set of 12 x 3. My military press is up to 155lbs, though (I can only do 3 of them). RMX
Front raises are done holding two separate DB's with your palms facing down. Using a plate makes it a lot harder to cheat on the movement. Dunno what it's called. Military/Push press is the way to go if you want your shoulders to grow.
Good to know ! I do the same basic thing but with two dumbbells. Just as good or ? Im using 35lb dumbbells in each hand.
True true. I just started doing the plate in place of the db's for a few weeks to change it up. I like the pump I get a lot. I changed to seat lateral raises and press as well. Just mix it up as you would anything else. Nothing like adding in the variation.
Pretty much the same thing. Strict/push-press is a lot harder because you're standing up and you need to have a tight core to succeed with the movement. My usual shoulder routine: Seated Miltary or DB Face pulls (http://www.youtube.com/watch?v=2d32eT8Lipc) Front raises with the plate Like I said earlier (or in another thread, I can't remember), don't try and be a hero with your shoulder exercises. I made the dumb mistake of going too heavy on my military press last month and I haven't been able to do a single chest/shoulder/back exercise since, and my shoulder is STILL injured (though feeling much better).
I thought of this thread at the gym yesterday. Guy struggling with 25lbs doing laterals and front raises. Forcing himself into the movement. I cringed every time.
I go with 10# on the lateral raises as I do them immediately following dumbbell military press. I increase the weight on the military press every set and keep the weight on the lateral raise. It sure feels heavier every set anyways.
Well, I do them sitting on a flat bench, with my butt at the back of the bench, and my legs straight out - on the bench. There is zero way to cheat. I touch the dumbells behind my back, raise them up together, touch at the top in front of my face, arms straight out (slightly bent), pause for a milla-second, and do sets of 10. I'm in my 50's, non drug guy, and have no problem with 40lbs. A great exercise for building strength in the shoulders - not size, strength, is using an ab roller. An ab roller will tell you in 2 seconds your weakest point in your shoulders, your back, especially your lower back, and your lower abs. Rob. PS; if your doing standing lateral raises, touch the weights behind your back, with a controlled movement raise them to eye level, pause, and repeat. It you can't do it, the weight is to heavy. If your doing one arm at a time, touch weights behind the back, raise so the left hand, ends up in front of your right eye - extended of course, and the right hand in front of the left eye. Full range of movement - or you'll shorten your muscles!!! I've also always done rotator exercises, and never had a shoulder problem. I recall posting in these threads regarding rotators in the past.
Standing; with arms fully extended, lateral raises, most start with the weights at their sides, full range of movement, instead of at your sides, fully extended - put your hands behind you - so the weights are behind your butt. Knees slightly bent to take the stress off the lower back, either raise them at the same time, to eye level, pause, lower, repeat / or one arm at a time, raise right arm - extended should be in front of left eye - pause, lower, then left arm, extended should be in front of right eye. When you lower each one, just let it click against the other weight already behind your back. If you do it seated, which is far more effective than standing lateral raises, sit so your butt is at the back end of a flat bench, so your hanging arms can still click the weights behind your butt. Start with a light weight, 3 sets of 10, works excellent.
Thank for the clarification, a lot clearer now. Sounds like an interesting spin on it. I'll have to try it. Thanks.
lateral straight out to the side? I started doing those more, arms straight out I can nail 10 reps of 30 lbs. (I'm by no means huge, max bench press is probably 230-ish). Straight out in front is tougher, did 25's today. I rarely lift straight out to the front, seems to me to just work shoulders. To the side works that muscle at the base of the neck more (I'm terrible with muscle group names!) Bottom line doesn't matter what weight you put up as long as you work hard doing it -
LOL, the front is for the shoulder. Although I find I feel it in my upper chest slightly. I believe the muscle you're looking to identify is the trap. Shrugs are the best for those.
