Are heavy Overhead Presses and Dumbbell Presses the linchpins of a conventional shoulder workout? That’s what we’ve always been told this, and for many years I trained with that in mind. But despite strength improvements, I never achieved truly standout shoulder definition.
To make matters worse, with the conventional approach, I was constantly struggling with shoulder joint problems. (Avoid them with proper technique.) So instead of doing the same thing over and over and expecting different results, I changed the way I was training, opting for unconventional shoulder workouts focused on high reps and supersets as opposed to low heavy reps.
Finish with a rear deltoid exercise for good measure. Pick a heavy weight and do standing side laterals with a limited range of motion. Keep your back straight and do partial swings—i.e., bring the dumbbell about a third of the way up—until you hit your count of 30 to 40 reps. Drop down to a dumbbell around ten pounds lighter and immediately pump out another 30 to 40; then fall back some more and do another 30 or so reps.
Don’t ignore the basics completely. Overhead Presses and regular rep ranges do have a place in a strength training program; but don’t be afraid to mix up the angles and exercises along with them. You may become a better, more well-rounded athlete, and that’s ultimately what we all want, right?