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Thread: Best shoulder exercises

  1. #1
    Senior Member D-RAS03's Avatar
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    Best shoulder exercises

    In 2008 I had an AC grade 3 seperation in my left shoulder and had surgery to repair it. After two years I made great progress but my shoulder is still lacking in strength compared to my right. What are some good exercises to do to really strengthin it back up? I don't do lateral raises or things of that sort because in the past have cost me more pain then they were worth. Even with five pound dumbbells. That was around a year and a half though. I was going to join the military but that incident happened and I want to join now. I started out a year ago only standing military pressing 45lbs to 150lb now. I have made progress but not what I was hoping for. Any tips? Help? Thanks guys.
    Age:28 Height:5'9" Weight:180


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  2. #2
    Senior Member ZAR-FIT's Avatar
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    Cautiously try Single Arm Standing DB Overhead Pressing. Allows you to focus on each shoulder individually
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  3. #3
    Senior Member D-RAS03's Avatar
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    Quote Originally Posted by ZAR-FIT View Post
    Cautiously try Single Arm Standing DB Overhead Pressing. Allows you to focus on each shoulder individually
    Thanks I will try that. How heavy do you think I could get to see if it's strong enough? If that makes sense.
    Also what kind of set/rep range should I look at?
    Last edited by D-RAS03; 06-18-2012 at 10:21 PM.
    Age:28 Height:5'9" Weight:180


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    Administrator chris mason's Avatar
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    First, on your off days do some very high rep movements with bands (get some if you don't have them). You can do single arm overhead presses with the bands. Shoot for 1 set of 50 reps using controlled form every off day.

    Next, try incline pressing. The bench and the use of your pecs will allow for heavier loads which will help to stimulate more hypertrophy. I would keep the rep counts to sets of 10-12 for now. You want to encourage maximum hypertrophy as that in turn will stimulate the body to repair the tendons and ligaments.

    Forget the laterals. Just pump the heck out of your delts with pressing movements - maybe some dumbbell upright rows if they do not aggravate the old injury.


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  5. #5
    Senior Member D-RAS03's Avatar
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    Quote Originally Posted by chris mason View Post
    First, on your off days do some very high rep movements with bands (get some if you don't have them). You can do single arm overhead presses with the bands. Shoot for 1 set of 50 reps using controlled form every off day.

    Next, try incline pressing. The bench and the use of your pecs will allow for heavier loads which will help to stimulate more hypertrophy. I would keep the rep counts to sets of 10-12 for now. You want to encourage maximum hypertrophy as that in turn will stimulate the body to repair the tendons and ligaments.

    Forget the laterals. Just pump the heck out of your delts with pressing movements - maybe some dumbbell upright rows if they do not aggravate the old injury.
    Do you mean instead of regular bench press do incline bench press? I will have to get some bands. Thanks
    Age:28 Height:5'9" Weight:180


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