I'm done with these. My shoulders fucking hurt all the time and I probably tried EVERY SINGLE VARIATION. I give up with this retarded lift, will probably have to pay a small fortune for surgery in a few years and all to get slightly bigger shoulders. Its not worth it
do Lu raises instead
only mexicans and chinese do that shit
what's the alt lift?
There are no alternatives that give you the same amount of side delt stimulus
Use a machine instead. I won't use the dumbells either. I always fuck my shoulders up.
What machine? I'm interested since I don't wanna tear my rotator cuff off. I already feel like I'm trending towards one.
Sorry for the late reply.
The Nautilus Double Shoulder. This is the ONLY shoulder machine that's comfortable for me. I don't use the overhead press part, because it'd top far back behind the shoulders. But, the lateral raise part is amazing.
Here's a video; https://youtu.be/xTelJQfEi0c
Neat. Don't think mine has anything like this but I'll take a look I guess
>do them in the scapular plane, NOT the frontal plane. i.e. arms slightly angled forward from the sides, not at the sides. You can look up an image of the scapular plane to get a sense
>extend your arms in the direction they are pointing at any given time. i.e. when they are pointed downward, reeeach for the floor in a way that depresses your scaps. When then are at the top of the movement, be reeeeaching for the walls of the room in shoulder protraction. don't shrug
>get a bench and set it to a high angle. lean your chest into it to support your body during the lift
>take shoulder warmups, mobility, and stability drills very seriously. I cannot even understand people who just jump into straining lifts without any real warmup or overall focus on stability exercises
Thank me later
also, most importantly: go light. This is a concentration exercise, not an ego lift. I have very round developed shoulders and I only use 10-15lb dumbbells
There's also a good reason why the serratus anterior is highlighted in OP picrel. It crosses under the armpit to the inside of the scapula, pulling the scapula tight against the ribcage. Because the scapula essentially form the shoulder joints and are the points where the humerus attaches to the core, the serratus is super important in shoulder stability and health. It holds the shoulder in a strong, stable position, and lots of lifters risk having weak serratus muscles because of the dogma to "lock your scaps back and down" which prevents serratus activation. Part of my warmup and strength routines is to isolate and train the muscles that attach to and support the scapula
>for the serratus anterior: protraction pushups
>for the levators and upper traps: pike protraction pushups
>for the rhomboids, lower traps, and retraction muscles: scap rows
>for the lats and teres major: scap pullups or active hangs
Take this shit seriously and your shoulders will feel much more bulletproof in tough exercises like lateral raises and dips
This is too complicated
Post pictures of those pushup variations
You don't have to understand the anatomy, you just have to know and do the exercises.
Look them up:
pike protraction pushups
move your scaps as much as possible before you lift
Thank you, anon.
incredibly based post, ever since I started doing this lat raises are my favourite lift
>no more shoulder pain
>out of this world shoulder gains
>high reps low eight just makes you feel amazing
I don't even use the bench anymore, once you unlock the feeling you can do standing lat raises safely
Love these fuckers, hit them every pull day. But I keep the weight low. I stick to like 15-20lbs dumbbells because I get this clicking feeling in my shoulders if I go higher. This is not an ego lift.
That's incredibly low thoughever. I use 12kg dumbbells but admiteddly it wrecks my neck and traps sometimes
>that's too low
>you have to hurt youself like me
Your dumb ass is only doing 5 extra pounds and for what? On top of this your shoulders should already be tired from the compound lift you did before where progressive overload actually matters.
You got a point, but I do not hit my mid shoulder muscles. Push ups/bench and pullups do not work them. I've been a dumbass but I am sure I'll be able to do lat raises with a sizeable weight given enough training
Your OHP does hit some of your side delt. You are doing OHP right?
When I do my bicep curls I raise the dumbbels too
OHP hits like 5% of side delts (at most) when you perform the lift properly. I hate lateral raises but they are a must if you want well developed shoulders
As I thought, lateral raises hit yhe mid muscles you dont use otherwise
What works for me is either using cables or using the egyptian variation.
I'm doing bent elbow sloppy 35lb raises in sets of 5 and there's nothing you can do to stop me
>I probably tried EVERY SINGLE VARIATION
you're not meant to try other peoples variations and do the one that causes the least problems, you're meant to vary the form until you find something that works for you. for me for example, thumbless grip, unilateral, leaning forward, and focussing on how i rotate the db while pulling it up made it work
thumbless grip lateral raises
i know it's kind of silly but through the different thumb position the db sits in my hand in a slightly different angle that somehow just agrees more with my shoulder. it hasn't been a problem for my progress so far, i've got a decent grip. but if one day you see a guy doing thumbless lateral raises with straps, that will be me
>find gable machine
>set to lowest setting
>set to light weight (10-25lb)
>grab handle, lean chest slightly forward
>retract/depress scapula, so you don't activate traps
>proceed to do lat raises painlessly
>remove lateral raises from routine
>shoulders dramatically recover from all forms of pain
Why did you gays lie to me?
Sad, nothing build delts like them.
cable lateral raises > db lateral raises
What if I'm too poor and only have a shitty home gym
db lateral raises but sitting so you don't cheat
Get some bands and anchor around floor level
Just do the Klokov press.
>NOOOO BUT IT'S LE DANGEROUS NOOOO
You need elite level shoulder mobility and bone density for this lift
Use your knees to cheat the bar up on the first rep, keep the weight light, only bring it down to your ears, and most importantly, do it standing in the squat rack with the safeties set up just below shoulder height so if you have to you can just squat down a bit and set the weight down. It's fine if you do all that.
>bend over just a bit
>have arms slightly in front when doing the raises rather than raising from the side
This, never had shoulder discomfort or cracking noises again once I started doing this.
Someone linked a video here which solved it for me, but I can't remember the name of the channel. But basically I lean slightly forward, bend my elbows slightly, then perform raises while externally rotating my shoulder, ending with my thumbs pointing upwards when the raise is at its highest point. My shoulders were always clicking no matter what I tried before I adopted this technique
>ending with my thumbs pointing upwards when the raise is at its highest point
I can't believe people still fall for this shit. Highly doubtful that thumbs pointing up had anything to do with your shoulder clicking.
I found the video
Helped me immensly
This guy's triceps are exactly like mine. His are bigger but it's uncanny.
been stuck on the 17lb dumbells with these despite all other exercises going up each week. just cant seem to crack this at all
lower weight, slower movement, higher reps, pause for 15 secs at the end of each set, I dare to say it's the one isolation exercise in which speed has an almost immediate effect
you're supposed to lean forward, you fucking retard
Upright rows are just as good and not any more injurious than benching
6-8 sets of 15-20 with small weights (20-25lbs) works best for me, also 90-100 lbs upright rows for 12-15 with a lil cheat at the start pumps me hard
Is upright rows sufficient for side delts?
lightweight, lean forward, don't turn thumbs downward. If you do, only do it a little bit but don't exaggerate, go slow, don't put arms straight out to your sides. Put them more in a wide V shape in front of your body,, you don't have to go full ROM if the top hurts, work on your scapular stability and shoulder stability like the other anon stated in this thread
Scared to do them because even if I do the movement without weights my shoulders click/pop and it's painful