best excercise to gain mass in shoulders??

[IdolOfArnies]

What's the bes excercise to get huge mass in the shoulders? I'm talking about the part where you would inject a pin into. I want to look like i have cantalopes for shoulders. So help me out bros!!!

Idol

[combat_action]

I've had success with focusing on heavy presses and pulls (same as biceps/triceps). In my experience, my deltoids got a whole lot bigger from deadlifting (rack, conventional) and JS Rowing heavy; and OHP's (strict, push), heavy bench pressing. I'd rather squeeze out 550 lb rack deadlifts than doing 30 lb side laterals. Actually, I still do side laterals, only for shoulder prehab though.

You could also include some OLY lifts such as hanging cleans and high pulls.

Basically my vote goes for heavy as you can handle compounds vs. isolating them with cable or side laterals with a limited amount of weight.

[jasthace]

Speaking of side laterals,I get good size from doing them seated on the end of bench but leaning forward and keeping the head up, starting with the dumbbells under my legs and throwing[exploding} them up keeping the elbows parallel with my shoulders so's not to make it a kickback.{my wrists are about parallel with my nose as I look forward}
At the moment I do 40 kgs[88lb} for 30 reps x 3 sets.
The shoulders gets used to this exercise fast using this method ,and you can move up the weight rack fast too,{also you get no uncomfortable feelings in the joints themself } and the shoulder pumps are mean,gets the ticker going too.
I do heavy barbells shrugs for traps with alot of reps,140kg[308lb} x 30 reps.
Thats all I really do for shoulders,because these two movements dont upset my joints and I can use a heavyer weight for size.
Bench presses get the front delts.......

[The Animal]

I always thought the behind the neck press is primary for building shoulder mass. Side lat raises will give you the V taper look.

[jasthace]

Originally Posted by jasthace

At the moment I do 40 kgs[88lb} for 30 reps x 3 sets.

Just wanted to clarify this,I use 40kg dumbells {not 2x20kg}, just worried you might think I'm a pussy.

[Preacher]

oh don't worry Jasthace we have seen your pics..... ;-)

[jasthace]

My pictures 'ant got nothing' on your Avatar!
What a Man!

[Triguy]

Besides the obvious compound shoulder movements...varied type of presses....I've recently noticed that my shoulders have gotten more muscular from doing cleans and modified cuban presses weekly. To do a modified cuban press, hold dumbells with knuckles facing foward(start light, burns like a mother fucker), lift the dumbells foward while moving both arms into right angles. So, at the top of the movement your upper arm should be parallel to the ground and your forearm should be perpendicular to the ground. I'd recommed sets of 15.

[The Animal]

Last night was shoulders and traps. Behind the neck presses on the smith machine helps you develop exellent form with no stress on joints.

[Girth]

Any type of Clean will add more than some simple isolation exercise. The advice given by combat_action is perfect.

[The Animal]

Arnold presses are also a personal favorite.

[NPayette]

Originally Posted by The Animal

Last night was shoulders and traps. Behind the neck presses on the smith machine helps you develop exellent form with no stress on joints.

Behind the neck press put a lot of stress on the shoulder joint. I would always recommend doing them in the front as you will be able to lift more.

Heavy weight = more muscle.

[The Animal]

A front position will work more of the fronts. Behind the neck targets the sides. The smith machine will eliminalte some stress by keeping the weight balanced.

[combat_action]

Behind the nech PRESS targets the anterior delts as well. The difference between front and BTN presses lies in the range of motion. BTN is very limited in how far you can go down, and isn't the safest lift either for that matter. Relying on the smith machine for any press isn't the best idea because of its fixed path of motion.