Extremely Weak Shoulders?

[austin_88]

I am relativly strong (for my size) in all areas of my body EXCEPT my shoulders.

I can chest press 10kg dumbells (12 reps) and leg press A LOT, but my shoulders seem really weak.

I am having trouble lifting 20lbs on the shoulder press machine. Is this normal? I have been doing this for a while and it hasn't even got any easier.

Should I just give up on my shoulders?

 

[maleficent]

weak shoulders are fairly normal... and that's why you should absolutely NOT give up on them... just start with a lower weight -use 3 -5 lb dumbbells if you have to - then progress upwards...

 

[Trops]

I like the dumbbells for shoulders, too. I find that having to balance them individually gives more overall strength. Once you get the balance thing down you can really make some gains, so remember to start light.

 

[Steve]

Weak compared to what?

You know your shoulders are much smaller than your pecs and legs, right?

 

[busy91]

Let me tell you 'bout weak. I have adhesive capsulitis and can't even curl 10 lbs.
I have a lot of rehab to do after my surgery.

Steve since you are the guru. What do you think would be a good starter shoulder excersise?

 

[maleficent]

Steve since you are the guru. What

:shudders at that comment:

he's not a guru he's a mr helpy helperson

My own opinion is that shoulder presses and lateral raises are the two most effective..

Shoulder presses I will usually do sitting on a ball
lateral raises I will usually do combined with step-ups...
(boh with dumbbells - I never quite liked the machines that work shoulders.. there's one that really aggravated my shoulder)

and trying to avoid slouching at my desk as much as possible...

 

[Steve]

You better watch who you're calling a guru!!!!



I don't want to be lumped into that category.

I'd really hate to even throw advice at you considering your issue. In the context of personal training we leave it up to the docs to inform us what their patients are able to do.

That said, if it were me, I'd start with something real 'soft' like YTWLs.

-- with no weight

And wall slides with no weight.

 

[Trops]

and trying to avoid slouching at my desk as much as possible...

I don't work at a desk, myself, but I was told that if you use one of those big exercise balls as a seat you can't help but have good posture. Never tried it, myself.

 

[Steve]

You can use bad posture while sitting on a ball.

And desk jobs ruined America, I tell you.

 

[maleficent]

I've tried the ball at my desk -and it's completely ineffective for getting any real work done... I think if a person gets up and moves a lot during the day it's fine but if you sit at a desk all day staring at acomputer screen - it's useless.. didn't work for me - plus I need to slouch occassionally -just makes my back feel better

 

[busy91]

You better watch who you're calling a guru!!!!



I don't want to be lumped into that category.

Oh alright -- God then!

That said, if it were me, I'd start with something real 'soft' like YTWLs.

-- with no weight

And wall slides with no weight.

Well considering my PT is extreamly exhausting, I'll probably have to work up to anything like that. How pathetic. I used to be able to lift so much.

 

[austin_88]

Weak compared to what?

You know your shoulders are much smaller than your pecs and legs, right?

Thanks for clearing this up, I suppose they are smaller muscles. They are probably weaker though because maybe I have not used that muscle a lot with the sports that I used to do? Thats why others are more developed?

I am going to start off using 2kg dumbells, doing shoulder press.

 

[Steve]

Well prioritize your weaknesses. If shoulders are the primary weakness, emphasize them in your programming.

 

[BigMOFO]

Along the same lines, is it normal to have one of your shoulders be weaker than the other. My right shoulder gives out very quickly when doing lateral raises for example. I'm right handed too. I can curl the same weight with either arm though.

 

[Steve]

People usually have a dominant side and a weaker side with all extremities. Imbalances usually get worked out with adequate compound work though.

 

[Kimmer]

shoulder exercises

Weak compared to what?

I just wanted to say that I saw the links that you posted for another person on this forum and really liked the ideas for strengthening shoulders. I am about 139 lbs. and 5"4 and have about 15 pounds to lose. My biggest obstacle is my weight training, as I am just not very toned, and I find it to be so difficult. I am simply weak. Sooooo although these exercises were meant for someone else they really helped me out. Thank you.

I am 33 year old female with some extra baby weight to lose, and I am really eating well, and working my butt off in the gym lately. Hopefully I am doing the right things. Any other tips you can give me would be great.

Kim