shoulder help, please!

mkakids

I have always had funky shoulders (ridiculously large ROM and very easily dislocated). For example if I extend my arms straight and clasp my hands above my head I can turn my shoulders so that my elbows nearly touch each other behind my head. Its never been a painfull problem but I am having issues lifting.

When I do shoulder presses (bb or db), I can feel my shoulders slipping if I go over 30lbs (they wobble and it feels like they are going to dislocate). I am capable of lifting more than that, but my shoulders are not stable enough. My form is solid. This occurs standing or sitting with back support. I think I pinched something in my right shoulder today doing a db press with 35lbs, which sucks.

What other exercises can I do if I cant do presses? Currently my back/shoulder routine includes inverted rows, bent over flys, lateral arm raises, and deadlifts. I have been doing presses and bent over flies for about 3 months now and have seen AMAZING results. I just added the deadlifts, inverted rows and lateral arm raises 2 weeks ago. Is that enough?

I also do RC exercises with lighter weights (10#), but I dont really count those as lifting...more of a warm up.

Alphastate

Shoulders are my favorite! First, I would stick with the 30s until you feel more stable. Even if you get to 12-15 reps or more, don't change the weight until you are comfortable. It's all about form. Depending on what your goal is (muscle definition vs. overall weight loss), you can incorporate front delt raises. If you are trying to work each head of the deltoid individually, do your front raises hammer style (weight will raise up perpendicular to the ground, palms will be facing each other). If you're going for overall weight loss, you can keep the weights flat, parallel to the ground, palms facing down. This will work the front and medial delts, where hammer style will hone in on just the front delt.

mkakids

Thanks for your input! I can easily do 15 reps with 30lb dbs, i can make it through 3 sets and im tired, but not wiped out. ...its killing me not to progress when I KNOW I can handle more weight, lol!

Alphastate

Another thing you can try is start on a shoulder press machine. This will help keep form, then move on to db press. After three or four sets on the machine, the 30 lb db should feel a little heavier.

jzammetti

Prone Cuban Snatch - perfect for strengthening the rotator cuff/muscles - but no more than 10 pounds per hand...and maybe start with 5 each.

6spdeg

i have a bum shoulder not sure if torn cuff or just pinched nerve.. i do alot of Landmine lifting.. barbell in the corner and like for rows but you lift the end. no pain at all that way so i can do one arm or two arm press's etc and you can youtube it.. theres a ton of exercises you can do with it..