Working on Shoulder Strength?

[gatorsfan530]

One of my biggest issues for the last several years has been the strength (or lack thereof) in both my shoulders. Trying to do pushups is almost comical right now (although my weight loss recently is certainly helping :grin:)

What particular things do you do to work on shoulder strength? I've done some workouts from my previous PT regimen but I'd like to add some more to it. Oh, and shoulder press workouts are a bitch! I learned that the hard way :(

[Dreamliner]

What was your PT for ?

[LeafUF]

Is there something structurally wrong causing the weakness? In the absence of an injury I dont see why progressive strength training wouldn't work.

[96Gatorcise]

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/256/The_Case_for_the_Overhead_Press.aspx

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/719/Top-Five-Pressing-Issues.aspx

[gatorsfan530]

What was your PT for ?

I had a shoulder surgery a while back, but that was 4 years ago.

Is there something structurally wrong causing the weakness? In the absence of an injury I dont see why progressive strength training wouldn't work.

Good question. I do try to work on strength training in that area, but it just doesn't seem to improve the way I thought it would.

[Dreamliner]

I tend to refer to 'shoulder' as 'shoulder girdle'. That brings the scapula into play and involves various planes of movement. Accordingly, I have most of my trainees pushing horizontally and vertically and pulling horizontally and vertically. And if they've had shoulder issues I generally having them pulling more than pushing. Some people, perhaps most people need an *imbalanced* program so as to redress notable muscle imbalances.

[LeafUF]

I had a shoulder surgery a while back, but that was 4 years ago.

Good question. I do try to work on strength training in that area, but it just doesn't seem to improve the way I thought it would.

It took me a good 2 years post surgery to really get back. And it has taken a lot of work and consistency to make gains but now things are going well. So assuming there isn't still something wrong I would say be patient and be consistent and stick to it. I'm sure someone on here could recommend a good plan.

[BossaGator]

Have you tried doing exercises like turkish get-ups, kettlebell windmills, and overhead squats? Those work on strengthening the shoulder for stabilization (rather than a more dynamic movement like a press) and may be a good way to start building strength back up in that area. In addition, things like shoulder dislocates (with a PVC/lathe/broom handle) are good for working on range of motion and generally warming up the shoulder girdle. I'd keep with the presses & pushups (just don't overdo it) but add shoulder range of motion/stabilization exercises in too.

[gatorsfan530]

Have you tried doing exercises like turkish get-ups, kettlebell windmills, and overhead squats? Those work on strengthening the shoulder for stabilization (rather than a more dynamic movement like a press) and may be a good way to start building strength back up in that area. In addition, things like shoulder dislocates (with a PVC/lathe/broom handle) are good for working on range of motion and generally warming up the shoulder girdle. I'd keep with the presses & pushups (just don't overdo it) but add shoulder range of motion/stabilization exercises in too.

No, but I should take a look at some of these. In case anyone was wondering, the shoulder press I mentioned in the OP is while sitting. I also work on shoulder raises, and yeah, those get more embarrassing the more I do it.

I appreciate everyone's input, maybe I'll just have to work on more patience :grin:

[LeafUF]

To follow up on what Bossa was saying I definitely recommend hitting the shoulder from different angles and working stability as well as strength. Also, try not to overemphasize pushing motions. The front of the shoulders naturally get more work than the sides and the back.

FWIW here is my shoulder routine.

Internal and External Rotations (pulley or db)
DB overhead press standing
Standing Military press
Machine lateral raises
Reverse fly (cables or machine0

Something else to consider is how you are going about your entire routine. If your shoulders are lagging there are ways to set up your exercise routine to make sure they get the most focus. Things like making sure you are getting enough rest and not wearing out your body doing other exercises before hitting shoulders.

[Dreamliner]

Here's a movement I'm currently practicing that is great for both shoulder and core stability and is the precursor to a free handstand:

http://www.youtube.com/watch?v=Vp86vFUlV84

[StrangeGator]

I've had a little bit of the same problem. I'm not really weak in the shoulders, but they lag behind other muscle groups and I'm having trouble getting past a plateau with my max overhead press. Didn't think about the scapula. I tore my scapula about twenty years ago and it was never repaired surgically.