2 questions: shoulders and close grip bp

[Henrikson]

What do you all do to work your shoulders?

Also should i start doing close grip Benchpress as part of my arms workout, and when should i do it, first or last? (warm up or last chance punishment)

[Rage]

Here's two seperate routines I like for pounding delts...

1. Seated Dumbell Press 3 x 15
Standing Dumbell Front Laterals 2 x 15
Dumbell Seated Side Laterals 3 x 15

2. Standing Barbell Presses 3 x 12 (Heavy)
Machine Presses 2 x Failure (min 12)
Machine Side Laterals 3 x 15

I personally like to hit Close Grip Bench first and heavy (around 8 reps or so). But it's always good to keep the body guessing, so you can move it to your second or third lift when you think the routine is getting a little stagnent.

[TheDeliverator]

I'm a powerlifter, so my answer is going to differ from that of the other bros on board.

I let my presses (floor presses, board work, heavy lockouts, etc.) take care of my anterior delt. Posterior delts are hit hard with heavy rowing, facepulls, DB raises and kelso shrugs. To balance out my shoulders (more for injury than anything else) I do some side raises with DB's, plates or bands.

I train my triceps on my bench press-oriented days, so I'd stick chest with triceps and include close-grip presses then. Close-grip works too many things to have it fall solely on an arm day.

[BeastofBurden]

I just did my last shoulder routine on sunday and it cut lines into my shoulders I haven't seen in a while because of wrestling season.. first off
I 'ran the rack' for side laterals going all the way down to 20 lb dumbells and starting at 40s

then i went right to rear delt machine and did a solid weight for 12-10-10

after that i moved to military press and loaded about 80% of my one rep max on the bar and reped that out until failure .. moved down the weight and did it all over again..

If your saying it seems too simplictic well it was.. i got it done in 25 minutes but I felt ripped.. and I also used the shoulders101 vol.5 advice of keeping my shoulder routine to a maximum of 12 sets total.

[LuvsThePain]

For shoulders i first do military press with either a barbell or dumbells. I generally do 4 sets 10-10-8-8. I also do 3 sets of side laterals, reps 12-8 (usually decending). and 3 sets of front laterals, reps 12-8. Rear delts are usually hit on back day, but i will hit them separately on shoulder day with rear delt lateral raises. Again, 3-4 sets 12-8 reps. But you know you can play around with number of sets and rep ranges.

[determined]

When you are working Tri's Close Grip Bench should be a Mandatory exercise hit it first and heavy.

Try supersetting it with some skullcrushers.

[rcrott1]

Close Grip benching is severly overlooked by most lifters...I feel that it is KEY to totalling your tricep workout. Just remember to keep good form.


Strength and Honor.

[Wolf Man CHG]

I agree......close grip bp should be at the beginning of the workout...that way you can hit em with the heaviest weight possible

[Big Wides]

i usually hit close grip bench on my chest day after flat and incline for 4 sets of 10. as for shoulders i tend to do a lot of olympic style lifts, overhead presses and raises (front, side) to accomplish what i need

[Mr.Totality]

When you are working Tri's Close Grip Bench should be a Mandatory exercise hit it first and heavy.

Try supersetting it with some skullcrushers.

agreed, however I do some "light" sets of rope pulldowns to get the blood into the area

[BigAnt]

Again if no shoulder problems/pain do your heavy pressing movements first, pick either seated dumbbell, seated/standing front barbell, seated front smith machine as your first exercice, move to a machine press (I favor the Hammer Strengh) and Streamline make a great uni-lateral plate loaded press. I next do dumbell side lateral raises and finish up with up- right rows or calble lateral raises. Heavy shrugs, both barbell and dumbbell are next and ending with rear delt work (bent over dumbbell lateral raise or rev. pec-dec)

I like to do the close-grip bench press first in my rouitne, after I warm my elbows up by doing several sets of light cable push downs.

[invictus]

close grip bench: i use two thumb lengths apart for grip, and i start always from my sternum

delts: seated military, dumbell presses, seated flyes, standing flyes, pullups, barbell shrugs

funtime

[XTRM]

Just learn't something new, i never used to do close grip, sounds like i should start from now though

cheers