[CNovaJason]

Yo guys, it's me again asking about shoulders this time. I have broad shoulders with a very distinct/bony haha collar bone that makes me have a very crappy shoulder look/size about me. I currently do 4 sets of seated smith machine overhead press (12, 10, 8, 6) 12 being a warm-up, 4 Sets of lateral raises, 4 sets of bent over rear delts/or depending on training week 4 sets of seated rear delts, and 4 Sets of either front raises/or upright rows. Anyone got any suggestions to blast the shoulders to round them out? My fronts are lacking the most, due to broad shoulders and the collar bone issue.
Thanks!

[bali]

try warming up with 3 side laterls and then going into pressing but use dumbells.
ide say todo 3 heavy sets on every exercise and then do 3 triple drop sets to make the muscle fully work.

its wat ive been doing and ive been told its working by the gym owner.

[bstan2180]

Don't use the smith machine. Use FREE WEIGHTS, barbell and arnolds.

I go behind the neck when I do barbell but thats just my preference. Either way, do them seated to minimize the use of other muscles (legs, etc.)

[Megadork]

Try using some cable moves in there too its been working fo rme so far lol

[Sparky_dustin]

If you're trying to add mass then bstan has it exactly right use free weights, this allows you to hit all the stabilizer muscles in the surrounding area. Cables should only be used to sculpt the muscles you already have.

[Mygeeto]

ditch machines, clean and presses, and military press with barbells and dumbbells are the way to go

[gym_addict]

Originally Posted by CNovaJason

Yo guys, it's me again asking about shoulders this time. I have broad shoulders with a very distinct/bony haha collar bone that makes me have a very crappy shoulder look/size about me. I currently do 4 sets of seated smith machine overhead press (12, 10, 8, 6) 12 being a warm-up, 4 Sets of lateral raises, 4 sets of bent over rear delts/or depending on training week 4 sets of seated rear delts, and 4 Sets of either front raises/or upright rows. Anyone got any suggestions to blast the shoulders to round them out? My fronts are lacking the most, due to broad shoulders and the collar bone issue.
Thanks!

Do tri set or 4 front, lateral and posteria raises for warm up wiv light db weights. Then =
db press getting heavier by 2.5
= 12-10-8-8 +2.5
= 10-8-8-8 +2.5
= 6-6
seated side laterals 4x8
Bent over laterals 4x8
Standing front raises 4x8
Then to get the burn on the rear delts =
Standing cable cross over without handles not to heavy for high reps. 15x4

[GorillaD]

Bro, these guys are on the money with the excercises. The only advice I can throw you is do a self examination, and find out what the weakest part of your shoulder routine is, and hit that FIRST for a couple of weeks. If you hit the weak part while it's fresh, you will have a better chance of catching it up to the rest of your shoulder development to even it all out. It's classic advice from Arnold, I practice this myself religiously. I used this to bring my side delts up to par with the front & rears. Now my shoulders are starting to round out the way I want them to.

Every couple of weeks, do this self-assesment and pinpoint what needs to be fixed. Taking pictures every 4-6 weeks is a great way to asses your gains as well. Looking in the mirror doesn't help - when you see yourself everyday, it's hard to notice little changes. Definitely do the pictures. Hope this helps.

[neoborn]

Good information here...thanks guys.

[ThereIsNoExit]

Go for the barbell mate behind the neck BUT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!! <---- BIG ****ING BUT!

DO NOT USE HEAVY WEIGHTS TO START WITH!
Even if ur feeling like you can go for the heavy weight stay light to start off with as its an odd feeling exercise to get used to (do it behind the neck as it really hits the shoulders there), I also find it easier to do it sitting on an upright bench as it supports the back.
ALSO::
if your doing it behind the neck make sure you have a spotter.

I know all about this as i lost balance doing this exercise, dislocated my right shoulder and dropped a barbell with 60kg (around 100pounds) on the top of my neck fracturing two bones.

I can tell you from the pain that safety should always come first, dont get carried away.

Otherwise GL and HF

[CNovaJason]

My biggest problem with shoulders is the lack of frontal development. From the side, I look horrible. This also may have to do with upper chest development. I have started implementing upright rows into my routine and i hope (along with front raises) that this will help me gain some front delt size.

[gym_addict]

anterior delts are hammered when u bench press! Another exercise the isolate the front delts abit is, although rare, dumb bell presses with palms facing in and d-bells ate the side of you body pressing up. Dont bring them together at the top as that will enforce ur chest to come into play. Keep them straight to keep the pressure on your front delts

[Viethulk4]

Try doing side lateral raised with both free weights and cables. Free Weights side lateral raise work out upper part of the side shoulder, and cable works out the lower part of the side shoulder. Switch between the two